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CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. Shoulder Taps

10 Alt. Groiners

10 Scap Pull-Ups

Into..

3 ROUNDS

5 Up-Downs

5 Inchworms w/ a Push-Up

5 Kip Swings

Into..

2 ROUNDS [Empty Bar]

8 RDLs

8 Hang Muscle Cleans

8 Alt. Elbow Punches

8 Hang Power Cleans

Clean: Warm-up (No Measure)

-Perform 5 reps of a paused deadlift ending with a Power Clean

Skill

Warm-up (No Measure)

8 MINUTE EMOM

ODD: Moderate Effort Bike/Row

EVEN: 5 Strict DB/KB Press [Heavy]

Workout

“UPPERCUT” (AMRAP – Rounds and Reps)

ON A 12:00 RUNNING CLOCK…

20 Bar Muscle-Ups or 40 pull ups/ ring rows

Then in the remaining time…

2 ROUNDS

7 Power Cleans (135/95)|(95/65)

7 Lateral Burpees Over Bar

into…

2 ROUNDS

5 Power Cleans (155/105)|(115/75)

7 Lateral Burpees Over Bar

into…

AMRAP in remaining time of…

3 Power Cleans (185/125)|(135/95)

7 Lateral Burpees Over Bar

No other rep or weight changes in workout.

*New Classic Workout!

(Score is Rounds + Reps)