CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 SA Ring Rows

5 Up-Downs

5/5 DB Deadlift

5 Up-Downs

then…

2 ROUNDS

8 Kip Swings

6 Scap Pull-ups

4 Jumping Pull-up w/ negative*

Warm-up (No Measure)

(5 Min window)

DB Snatch Prep…

2 ROUNDS

5/5 SA DB DL

5/5 DB High Pulls

3/3 DB Snatch

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

5 Strict Pull-ups or 5 Banded Strict Pull-ups
– – – – – – – – – – – – – – – – – – – –

We are looking to build on last week’s strength cycle…ideally everyone is using the same movement option as last week, but if they think they need more assistance they should have it on standby. The goal for this 12:00 EMOM is volume…we would rather see athletes work at a slightly less challenging option to allow them to accumulate the volume instead of making it so challenging that that cannot finish a set of 5 in the minute.

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

15/12 Cal Bike*

20 Alt. DB Snatch (M40#-50#/F20#-35#)

10 Pull-ups or 5 tough ring row
*Row 18/15 Cal