CrossFit Afterburn – BURN 60

power snatch + over head squat (10 sets of the complex)

1 power snatch + 5 overhead squats

Metcon (AMRAP – Rounds and Reps)


12 Lateral Barbell Burpees

9 Power Snatches (95/65)

6 Bar Muscle-Ups 6pull ups
ith a combination of strength, skill, and conditioning, today is a great day to play to your strengths.

Every athlete will likely have a movement that is better for them than the others. For athletes who are great on a barbell, but struggle with gymnastics and conditioning, the barbell is likely the place to push, pacing out the burpees and gymnastic movement as necessary. For athletes who excel more in gymnastics, it will likely be beneficial to pace the barbell in order to hammer the muscle-ups or pull-ups. For those athletes who excel at all three movements, it is all about finding a sustainable breakup strategy that allows them to move for all 12 minutes. Slow is smooth, smooth is fast.