CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3:00 On Bike or Row, Gradually increasing effort

Then…

3-4 ROUNDS w/ Light DB (focus on solid movement)

7 DBL DB Snatch

10 Scap Push up

7 DB Up-Downs

10 V-up

7 DB Up-Down to OH

5 Pull-ups or 5 Ring Row

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Skill Prep

work on pull up, c2b, muscle up

completing sets of 3-5 reps
– – – – – – – – – – – – – – –

SCALED:

Ring Row

> Jumping Pull-up

> Jumping C2B

INTERMEDIATE:

Jumping Pull-up

> Jumping C2B

> Pull-up

ADVANCED:

Pull-up

> C2B

> Muscle-up

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

40 Alt. DB Snatch (50/35)|(35/20)

40 Pull-ups

30 Burpees

30 Pull-ups

20 Alt. DB Snatch

20 Pull-ups
Alternate Version…

AMRAP x 16 MINUTES

40 Alt DB Snatches (35/20)

40 Jumping Pull-ups

30 DB Burpees

30 Ring Rows

20 Devil Presses

20 Pull-Ups

Metcon (No Measure)

OPTIONAL FINISHER

3 SETS MAX

Push-Up

(:01 down/ :01 up, no pause)

superset with max banded hamer curls

rest :45 – :60 btwn rounds