CrossFit Afterburn – BURN 30


Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

1. KB Sumo Deadlifts

2. Single-Unders

3. Med. Ball Front Squats

4. Alt. Spidermans

5. KB Upright Rows

6. Double-Undersz

7. Med. Ball Push Press

8. Bootstrappers*

Bootstrappers: Begin on the bottom of an air squat w/hands on feet, then slowly straighten the legs, but keep the hands on top of the feet.


Metcon (Time)



KB Sumo Deadlift High Pulls

Wall Balls


*If performing single-unders, double the reps (100-70-40)

-16:00 Hard Cap-
The volume is high today and in large sets. Loading should allow for 20-25 reps, unbroken. Members should be able to break up the 50 in 3-5 sets, max. The 35 should be broken up in 2-3 sets and members should aim for unbroken in the set of 20. Your fast times will be in the 10-11 minutes. We want to see most times finishing within 12-14 minutes.