CrossFit Afterburn – BURN 30

Metcon (No Measure)

Station 1 –

Row as many calories as possible

Station 2 –

15 Hang Muscle Snatches

20 V-UP

Station 3 –

10 Ring Row or 5 Strict Pull Up

15 Strict Knee/Leg Raises

:30 Hollow Hold
7 Minutes per station, 3 minute break between stations


Get the heart rate up, get as many calories as possible. First minute start slow and speed up as you warm up


This is a shoulder burner. Try to complete all 15 muscle snatches unbroken and the 20 v ups. High intensity

Station 3-

slow and controlled movement. focus on good form