CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

9/9 S/A DB Deadlift

7/7 S/A DB Bent over Row

5/5 S/A DB Upright Row

3/3 S/A DB Snatch

Strength

Bent Over Row (15-15-15)

3 SETS

15 Bent Over Rows*

10 Chin-ups

-1:30 Rest b/t Sets-

*Increase weight each set

. Today we double up on the upper body pulls with Chin-ups and Bent Over Rows. Building in weight each set, but each set should be completed in 2 sets tops! Chin-ups can be broken up a little more, think 3-4 sets, but keep honest and keep all reps strict!

add a fourth round in if you are feeling it!

Workout

Metcon (Time)

3 SETS

20/15 Cal Bike

30 DB Snatches (M25-55#/F15-35#)

30 KB Sumo DL High Pull (M40-53#/F18-35#)

30 Sit-ups

-2:00 Rest b/t Sets-
Consistency, consistency, consistency! The goal in today’s workout is to begin and end with the same repeatable pace.

-Keep your rounds 5:30 under