CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

1 ROUND (2:30 CAP)

8/6 Cal. Bike @ Easy Pace

10 Plate Deadlifts

6 Alt. Step-Ups

1 ROUND (2:30 CAP)

8/6 Cal. Bike SPRINT

10 Plate Ground to Overhead

6 Box Jumps w/step down

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8/6 Cal. Bike [10/8 Cal Row]

12 Plate Ground to Overhead

6 Box Jumps

– Rest 2:00 –

EMOM x 6 MINUTES

MIN 1 – MAX Hollow Hold

MIN 2 – MAX Superman Hold