CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3:00-4:00 of Slow Bike or Rolling

Into…

20 Step-Back Groiners + Air Squat*

20 Alt. Elbow Punches

10 Full-Grip Front Squats (for warm-up, really drive up in full grip)

20 Alt. Sit-Thrus**

10 Close-Grip Push-ups (:02 pause at the top)

Strength

Front Squat (3-3-3*)

3-3-3*

Front Squat

Warm up – 45% x 3

Warm up – 55% x 3

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (75-135/35-95)

Burpee