CrossFit Afterburn – BURN 30

5 MIN WARM-UP (No Measure)

Repeat list until time is up
1:00 Row/Bike

10 G2OH [Plate]

10 Good Morning [Plate]

10[ttl] Lateral Box Step-Down

7/11 B30 | RX (AMRAP – Rounds)

18 MIN EMOM

MIN 1: 18/16 Cal Row*

MIN 2: 16 Slam Ball [30/20]

MIN 3: 14[Alt] Step-Up [30/24]

RX+ = 12 Slamball [50/40]

– – – – – – – – – – – – – – – – – – – – –

SCORE = Total minutes completed successfully.

[Max Score = 18]

*Bike only if not enough rowers

7/11 B30 | INTERMEDIATE (AMRAP – Rounds)

18 MIN EMOM

MIN 1: 14/12 Cal Row*

MIN 2: 12 Slam Ball [30/20]

MIN 3: 14[Alt] Step-Up [24/20]

– – – – – – – – – – – – – – – – – – – – –

SCORE = Total minutes completed successfully.

[Max Score = 18]

*Bike only if not enough rowers