CrossFit Afterburn – BURN 60

7 MIN WARM-UP (No Measure)

Repeat list until time is up
25 Jumping Jack

10 KB Deadlift

10 KB Swing [R or A]

10[ttl] KB Push Press

10 Sit-up

Extended Warm-up (No Measure)

8 MINUTES TO COMPLETE

3 SETS OF:

4 Press*

+ 4 Push Press*

+ 20 Glute Bridge

*0:02 pause at the top of each rep

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

SET 1: Empty Bar

SET 2: Warm-up Weight

SET 3: Workout Weight

7/12 B60 | RX (Time)

1000m Row

800m Run

50 KB Swing (53/35)

40 Push Press (115/75)

400m Run

25 KB Swing

20 Push Press

-25 MIN TIME CAP –

– – – – – – – – – – – – – – – – – –

COACHING: Start workout in waves. Once the last rower is finished in first group, have second group start on the next minute, together. [Probably around 5-6 minute mark]

7/12 B60 | INTERMEDIATE (Time)

1000m Row

800m Run

50 KB Swing (35/26)

40 Push Press (85/55)

400m Run

25 KB Swing

20 Push Press

– 25 MIN TIME CAP –

– – – – – – – – – – – – – – – – – –

COACHING: Start workout in waves. Once the last rower is finished in first group, have second group start on the next minute, together. [Probably around 5-6 minute mark]