Announcements

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Go on WODIFY APP -> class schedule-> reserve & sign into class

CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

4 Minute Amrap

20 arm circles

10 Arm Haulers

20 shoulder taps in plank

Workout

Metcon (No Measure)

FOR TIME

500m Row [2:30 Bike]

25 Hand-Release Push-Ups

400m Row [2:00 Bike]

20 Hand-Release Push-Ups

300m Row [1:30 Bike]

15 Hand-Release Push-Ups

200m Row [1:00 Bike]

10 Hand-Release Push-Ups

100m Row [0:30 Bike]

5 Hand-Release Push-Ups

-16:00 Hard Cap-