CrossFit Afterburn – BURN 30

Metcon (Time)

4 ROUNDS FOR TIME

1lap run

:45 side plank (right side)

15 american kb swings

:45 side plank (left side)

-14 minute cap-

Metcon (No Measure)

optional extra credit

2 sets

:30 max single arm kb/db strict press (r arm)

:30 rest

:30 max single arm kb/db strict press (l arm)

:30 rest

:30 max single arm upright row with db/kb (r arm)

:30 rest

:30 max single arm kb/db upright row with db/kb (l arm)