CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS (For quality) – 12:00 CAP

200m Jog

75ft Walking Lunges

10 Single Leg KB Romanian Deadlift

5/5 KB Push Press

10 KB Goblet Squats

10 Russian KB Swings

Strength

Back Rack Lunge (10-10-10)

Barbell Back Rack Reverse Lunge

Build from Moderate to Moderate-Heavy.

Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.

WARM-UP SETS:

10 Reps – Empty Bar

8 Reps – Light

6 Reps – Moderate

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

40 Ground 2 OverHead 45/25

40 Plate Overhead Lunges

20 Toe to Bars
– – – – – – – – – – – – – – –

For the AMRAP, members are going to get after some grunt work. We want to see about 1:20-1:30 for all movements. The TTB could pose an issue for some athletes in that time cap but try to keep members moving through the stations below 1:30 for the full workout. Your challenging scores will finish 3 full rounds plus get into the 4th, but a good goal should aim for 2 full rounds.