CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row/Bike

8 Burpees

8 DB/KB Curl to Press

16 Alt V-Up

Strength

Bench Press (5-5-5-5-5)

20 MINUTES TO COMPLETE:

5-5-5-5-5 Bench Press

*Increase weight each Set [Keep weight light-moderate]

*No one should be reaching failure.

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START WITH WARM-UP SETS:

10 Reps – Empty Bar

8 Reps – Light

6 Reps – Moderate

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Row*

15 Burpees
15 MIN TIME CAP

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*May substitute: 12/10 Cal Bike or Run 1 lap