CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

TABATA (:20 ON/ :10 OFF)

1. Jumping Jack

2. Single Arm Ring Row (R)

3. Squat

4. DBL DB Deadlift + Shrug

5. Up-Down

6. Single Arm Ring Rows (L)

7. DBL DB Sumo Deadlift

8. DBL DB Snatch

Workout

Metcon (4 Rounds for reps)

4 ROUNDS FOR MAX REPS

0:45 Max Burpees

-Rest 0:45-

0:45 Max Double DB Snatch

-Rest 0:45-

0:45 Max Ring Rows

-Rest 0:45-