Announcements

This Sunday 9/1 at 9AM we want to celebrate our transformation challenge. EVERYONE IS WELCOME

CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Plate Ground to Overhead

15 Air Squats

20 Plate Hops

Workout

Metcon (Time)

FOR TIME

21-15-12-9-6

DB Hang Squat Cleans

Up-Downs

-12:00 Time Cap-

Optional Finisher

Warm-up (No Measure)

2-3 SETS

20 Glute Bridge-Ups

20 Hollow Rocks