CrossFit Afterburn – BURN 30

Warm-up (No Measure)

amrap x 5 minutes

high knees in place for :20

10 alt deadbugs

8 cal bike

10 alt bodyweight lunges

Metcon (AMRAP – Rounds and Reps)

15 minute amrap

1 lap run or 250 meter row

10 alt v up

15/12 cal bike

10 db/kb alt front rack lunges ( choose a weight manageable for unbroken lunges)
challenge- get 3+ rounds

men try to get RPM on bike to 65 and women try to get RPM to 55. KEEP THE EFFORTS EQUAL & CHALLENGING