CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

200m Run or 1:00 Bike

15 Little plate bent over flies

10 Kb strict upright row

10 Empty bar strict press

Strength

Warm-up (No Measure)

-EMOM PREP-

2 ROUNDS

10 Back Rack Elbow Punches

10 Strict Press

5 Back Squats

5 Front Squats

10 Kip Swings

10 Scap Pull-ups

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 4 Thrusters*

MIN 2 – 5-7 Pull-ups or Ring Rows

*Increase weight every other round. Work up to and past your workout weight.
start with a light or empty barbell and build from there. We want them to end at a moderate-heavy set of 4 that allows them to go unbroken and makes their workout weight feel lighter.

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
12 Minute Cap