CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1 – Row (EZ → Moderate → Hard)

Min 2 – Arm Circles → Arm Circles backwards → Tempo BB Strict Press (2222)

Strength

Push Press (5-5-5*)

5-5-5*

Push Press

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Warm-up (No Measure)

PUSH PRESS Review

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5 Dip with Pause

5 Pause Dip with Press

5 Push Press with Tempo Down

5 Push Press

Metcon (Time)

FOR TIME*

30-20-10

Cal Row

KB or DB Push Press (45/30)|(30/15)

*10 Toe 2 Bar after every full set

-14:00 Hard Cap-

Warm-up (No Measure)

Coach Timeline

———————-

0-5 Brief (5 min)

5-11 BW Warm-up (6 min)

11-18 Push Press Review (7 min)

18-33 Strength (15 min)

33-36 Transition (3 min)

36-41 DB Push Press Review (5 min)

41-44 Pre-Workout Break (3 min)

44-58 Workout (14 min)

58-60 Closing (2 min)