CrossFit Afterburn – BURN 60

7 MIN WARM-UP (No Measure)

Repeat list until time is up
6 Squat Jumps

0:30 Squat Hold

10 Sit-up

10[ttl] Side Plank Dip

10 Superman

10 Ring Row

“Burnin’ Rope” RX (AMRAP – Rounds and Reps)

18 MIN AMRAP

20/15 Cal Bike/Row

4 Rope Pinch*

20 MB Clean [20/14]

4 Rope Pinch

– – – – – – – – – – – – – – – –

RX+ = MB Clean [30/20]

SCORING = Rounds + Reps. Every Cal is 1 rep

*Rope Pinch = With rope hanging from the pull-up bar, hang from the bar, pinch the rope with feet as high as possible, and use the legs to stand up with chin above the bar. Focus on using the legs and core to do the work, not the arms.

“Burnin’ Rope” INTERMEDIATE (AMRAP – Rounds and Reps)

18 MIN AMRAP

15/10 Cal Bike/Row

4 Rope Pull*

20 MB Clean [14/10]

4 Rope Pull

– – – – – – – – – – – – – – – –

SCORING = Rounds + Reps. Every Cal is 1 rep

*Rope Pull = Holding the rope, start in standing position and lower body down to the floor. Pull body back up into a standing position, using the arms. Try to hold a plank position the entire time, or modify by bending the knees.