CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

1 ROUND of :40 Work // :20 Rest

Movement 1: Medicine Ball Front Squats

Movement 2: Scap Push-Ups

Movement 3: Medicine Ball Push Press (to a target)

Movement 4: Row

Movement 5: DB Hang Jump + Shrug (shoulders to ears!)

Workout

Metcon (No Measure)

Every 4 minutes x 4 Rounds

20 Wall Balls

15 DB Hang Power Cleans

200m Row or Run

15 Push-Ups

* Every 4 minutes complete 1 round
Total body workout that involves weightlifting, aerobic conditioning, and bodyweight pressing!