CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

8/6 Cal Bike

8 Plate G2OH [0:02 Pause]

8 V-ups

-THEN-

3 ROUNDS

25″ Waiter Walk (Each Arm)

15 PVC Pass Throughs

Strength

Push Jerk (3-3-3-3-3)

Push Jerk*

*Start moderate and build to heavy, but doable, set of 3.

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

WARM-UP SETS:

8 Reps – Empty Bar

6 Reps – Light

4 Reps – Moderate

Workout

Metcon (Time)

FOR TIME

15-12-9

Push Jerk (135/95)|(95/65)

12-12-12

Cal Bike

immediately into…

6-9-12

Push Jerk

12-12-12

Cal Bike

(ROW if not enough bikes, same calories)

15:00 CAP
For the workout we have a couplet of Push Jerks & cals on the Bike. The first 3 sets should be light enough that athletes are able to go unbroken each time that they pick up the barbell. On the bike, how long can they hold their top end speed? We want to see athletes trying to push the pace on the bike through the workout. Challenging times will finish this workout around 11:00 with everyone else finishing within the 13-14 minute mark

Cool Down

Warm-up (No Measure)

FOR RECOVERY*

2:00 Walking Rest

3:00 Slow Pedal

*Focus on calm, nasal breathing.