CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

6 Bootstrap Stretches

8 Tempo Air Squats (2-1-1) —> 8 Tempo Back Squats

10 Good Mornings [Barbell]

20 Plate Jumps

10 Reverse Lunges w/ front foot on plate

Strength

Back Squat (2×5 / 1×4 / 1×3 / 1×2)

ON A 20:00 RUNNING CLOCK…

5 – 5 – 4 – 3 – 2 Back Squat

-1:30 Rest b/t Sets-

– – – – – – – – – – – – – – – – –

2×5

1×4

1×3

find 2 rep max

-1:30 Rest b/t Sets-

We are getting hot and HEAVY today with our legs! In our strength, we are looking to build over the course of 5 sets from a moderate set of 5 reps to a heavy set of 2. There is time allotted to warm up to the first working set, which should be around 70%, or a moderate weight . We want to be smart about our warm-up sets, and we should really only take 1 or 2 warm-up sets to allow for enough time in the heavier sets of 2 and 3.

Workout

Metcon (Time)

EMOM x 10 MINUTES

12 KBS (53/35)

12 Air Squats
– We should be working for around :35-:40 each round

– Want a challenge!?

try this workout with more reps

(15 maybe?!)