CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS (8:00 CAP)

50m Shuttle Run

8/8 Reverse Lunges

10 Goblet Squats

12 Russian KB Swings

Strength

Front Squat (5-5-5-5-5*)

5-5-5-5-5*

Tempo Front Squat (31X1)

*Complete 8/8 DB Split Squats after each set.

Workout

Metcon (4 Rounds for reps)

EVERY 3:00 FOR 4 ROUNDS

20 Hang Power Clean

20 Front Rack Lunges

Row or bike at a recovery pace

* Male weight 55#-75#

* Female weight 30#-55#