CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

3 ROUNDS OF:

0:30 Row [Arms Only]

→ Arms + Hips

→ Full Strokes

7 DB Deadlift

→ 5 DB Burgees

→ 5 DBL DB Snatch

Workout

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – 15/12 Cal. Row*

MIN 2 – 5 DB Devil’s Press

– – – – – – – – – – – – – – – – – – –

May modify to 12/9 Cal Row/Bike

Optional Finisher

Warm-up (No Measure)

2-3 SETS

5-10 Rower Pike Ups

10-15 Glute Bridge Ups

0:45 Glute Bridge Hold