CrossFit Afterburn – BURN 30

Metcon (No Measure)

-WARM UP-

9 Minute EMOM with barbell

M1- Right Leg Reverse Lunges

M2- Left Leg Reverse Lunges

M3-1 Back Squat + 1 Jump Squat

Metcon (AMRAP – Rounds and Reps)

-3 M Break or 3 M Build Bridges-

Then

12 Minute AMRAP

5 Bent Over Row

10 Push Press

15 DeadLift

Bar Weight

M# (empty bar-95#)

F# (empty bar- 65)