CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

Play a game!

Squat Potato!”

Classic game of hot potato with a twist! Set a 5:00 min clock and have some fun with your class! Have the athletes form a circle facing the center. Everyone will sit in the bottom of the squat. Once the music begins, the ball will be passed clockwise from athlete to athlete. Once the athlete has passed it they must stand up and squat right back down until the ball comes back around. Once the music stops, whoever has the ball is out and must perform a plank until the round is complete. Keep the time between pausing the music between :10-:15 seconds.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 7 MINUTES*

2-4-6-8-10 …

DB Power Cleans

Sit-ups

*After each full set of DB Power Cleans and Sit-ups, perform 5 Air Squats.

-Rest 3:00-

Repeat AMRAP!

Choose a dumbbell weight where 14-16 repetitions can be done unbroken, when fresh. Try to get of 10’s or 12’s rounds
GOAL → Repeatable and consistent efforts is the goal today. Aim to get through the same number of reps on each AMRAP. Move smooth and steady on the cleans, transitioning right into the sit-ups and squats!