CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

AMRAP X 4 MINUTES

8 Samson Lunges

8 Slam Ball Deadlifts

:20 Squat Hold with Slam Ball

Skill

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK …

Practice Air Squat Mechanics

Min 1 – 8 Tempo Squats to Parallel 33×1

Min 2 – 5 Tempo Air Squats 33×1

Min 3 – :30 Squat Hold

Min 4 – 10 Air Squats :02 Hold at the bottom

Min 5 – 5 Tempo Goblet Squats 23×1

Workout

Metcon (Time)

FOR TIME*

5-10-15-20-15-10-5

Slam Balls

Air Squats

*After every set, perform 20 Mountain Climbers

-14:00 Hard Cap-

(Score is Time)