Announcements

– Please reserve the class that you will be attending on the WODIFY APP

CrossFit Afterburn – BURN 60

7 MIN WARM-UP (No Measure)

Repeat list until time is up
10 Press [Plate]

10 Good Morning [Plate]

20 Plank Shoulder Taps

Bear Crawl [Down]

Inch-Worm [Back]

Extended Warm-up (No Measure)

6 MIN EMOM

MIN 1: HSPU Practice*

MIN 2: 3-5 Reps of Deadlift

Build weight on Deadlift toward starting weight for workout.

*Options include DB Press, Kick-up to wall, HSPU w/ 15lb plate under an ABMAT

Workout

RX: Metcon (Weight)

4 ROUNDS OF:

5 Unbroken Deadlift (You Choose)

10 HSPU

20 Sit-up

– 16 MIN TIME CAP –

*Increase weight on the DL every round.

RX+ = Strict HSPU

– – – – – – – – – – – – – – – – – – – – – –

SCORING = Heaviest Unbroken Deadlift weight

INT: Metcon (Weight)

4 ROUNDS OF:

5 Unbroken Deadlift (You Choose)

10 Box HSPU

20 Sit-up

– 16 MIN TIME CAP –

*Increase weight on the DL every round.

– – – – – – – – – – – – – – – – – – – – – –

SCORING = Heaviest Unbroken Deadlift weight