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CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2-3 ROUNDS FOR TIME (5 MINUTE CAP)

:30 high knees +squat

5 DB Hang Power Cleans

5 DB Front Squats

5 V-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

100m Run

10 DB Hang Power Cleans

10 DB Front Squats

10 V-Ups

(Score is Rounds + Reps)

Optional Finisher

Warm-up (No Measure)

2-3 SETS

8/8 Single Leg RDL

16 Glute Bridge-Ups

24 Plank DB Taps

(No Measure)