CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

25 Jumping Jacks

25 Mountain Climbers

25 Lateral Jumps over DB

-into-

2 ROUNDS

10 Alt. DB Press

10 Alt. DB Bent Over Rows

10 DBL DB Swings

10 DB Burpees

Strength

Bench Press (10-10-10-10-10-10)

10-10-10-10-10-10

Bench Press*

*Sets must be unbroken.

*First set is with empty bar

The goal here is moderate weight on the barbell with all sets unbroken. It is going to be more important today to get through all 6×10 unbroken then to go too heavy and have to break sets up…we are trying to build capacity so let’s keep hands on the bar! Athletes can increase weight from set to set, but jumps should be small, especially in the last two sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

8 DB Bent Over Row (35/25)

8 DB Ground to OH

50 Single Unders or 30 Double Unders
try to keep rounds between 1:15-1:30!