CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

1 ROUND

100m Arms Only Rowing

5 Burpees

8 Alt. DB Deadlifts

1 ROUND

100m Arms + Hips Rowing

5 Burpees

8 Alt. DB Deadlifts + High Pull

1 ROUND

100m Arms + Hips + ½ Pull Rowing (:03 on the way in)

5 Burpees

8 Alt. DB Snatches

Workout

Metcon (Weight)

EMOM x 15 MINUTES*

:45 on / :15 off

-Row

-Sit Up

-DB Snatch

-Challenging Goals-

16/14 Cal. Row

15 Sit-Ups

20 Alt. DB Snatch
*Decrease the calories on the rower, sit-ups, and/or number of snatches so athletes are able to finish the work in under :45.