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CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Arm Ring Rows

20 Alt. Groiners

20 Alt. Plank Shoulder Taps

10 Up-Downs

10 Air Squats @32X1

10 Burpees

Workout

Metcon (4 Rounds for reps)

EMOM x 4 MINUTES*

0:20 MAX Ring Rows / 0:40 Rest

EMOM x 4 MINUTES

0:20 MAX Push-Ups / 0:40 Rest

EMOM x 4 MINUTES

0:20 MAX Air Squats / 0:40 Rest

EMOM x 4 MINUTES

0:20 MAX Burpees / 0:40 Rest

*No Additional Rest b/t EMOMs

(Score is Total Reps for Each EMOM)