CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

200m Row

5 Inchworms

10 Bootstrappers

10 Lunges

Warm-up (No Measure)

-ROW PREP-

1. 10 Strokes With Just The Arms*

*Keep the legs straight during this focus

2. 10 Strokes With Just The Legs*

*The arms stay straight during this piece

3. 10 Strokes With A Pause At The End Of The Pull

4. 10 Full, Complete Strokes

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

3000m Row**

*While partner 1 rows, partner 2 holds a plank

**Switch Every 250m

Plank Hold Options…

Forearm

Top of Push-Up

Side

Side Star

Weighted

-14:00 Hard Cap-
look to complete 250m within :50-1:15