Announcements

– Please reserve the class that you will be attending on the WODIFY APP

CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS OF:

1:00 Row/Bike/Jog

0:30 Couch Stretch (Left Leg)

0:30 Couch Stretch (Right Leg)

0:30 Tempo Air Squats (3-3-1)

0:30 Squat Hold

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

COACHING: Start groups on Row/Bike/Jog, Couch Stretch [L] or Tempo Squats to ensure there is a rower/bike/runner available at the right time.

Strength

Back Squat

E2MOM FOR 5 SETS

3 Tempo Back Squat [3-0-1]

– 65-75% of 1RM*

– Slightly heavier than last week

Workout

RX: Metcon (3 Rounds for time)

E5MOM FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)

400m Run

INT: Metcon (3 Rounds for time)

E5MOM FOR 3 SETS

8 Burpee Over Bar

12 Front Squat (95/65)

400m Run