CrossFit Afterburn – BURN 30

Extended Warm-up

Warm-up (No Measure)

5 MIN AMRAP

5 Burpees

10 Air Squats

5/5 DB Sumo Deadlift

10 MB Push Press (throw to a target)

5/5 DB Push Press*

*focusing on an aggressive punch up, locking out the elbow, arm by the ear

Workout

Metcon (2 Rounds for time)

2 SETS

5 ROUNDS FOR TIME

10 Wall Balls

10 Alt. DB Snatch

Rest 3:00 b/t Sets

-16:00 Hard Cap-
Stimulus

Legs, shoulder and lungs will be feelin’ this one today!

Good goal is to finish the 5 rounds in 6-7 minutes. This should be the goal for the second set as well.

*if you cannot squat, do med. Ball push press to a target.