CrossFit Afterburn – BURN 30

5 MIN WARM-UP (No Measure)

Repeat list until time is up
200m Run

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8 Ring Rows

8 Alt. Step-Overs

8 Tuck Jump

High Knees [Down]

Butt Kickers [Back]

Workout

RX: Metcon (AMRAP – Rounds)

15 MIN EMOM

MIN 1: 200m Run

MIN 2: 15 Ring Row*

MIN 3: 10 Box Jump Over [24/20]

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SCORE = Minutes completed Successfully

[Max Score = 15]

*Ring Row = Strap straight up and down. Shoulders no more than 4″ from the floor

INT: Metcon (AMRAP – Rounds)

15 MIN EMOM

MIN 1: 100m Run

MIN 2: 15 Ring Row

MIN 3: 10 Box Jump Over [20/17]

– – – – – – – – – – – – – – – – – – – – – –

SCORE = Minutes completed Successfully

[Max Score = 15]