Announcements

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CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Ring Rows + 0:10 Bottom of Ring Row Hold

10 Push-Ups + 0:20 Plank Hold

10 Air Squats + 0:30 Squat Hold

10 Burpees

Workout

“LIGHTNING STRIKES” (4 Rounds for reps)

EMOM x 4 MINUTES

:30 MAX Ring Rows

:30 Ring Row Hold

-:30 Rest-

EMOM x 4 MINUTES

:30 MAX Push-Ups

:30 Plank Hold

-:30 Rest-

EMOM x 4 MINUTES

:30 MAX Air Squats

:30 Bottom of Squat Hold

-:30 Rest-

EMOM x 4 MINUTES

MAX Burpees in :45

(Score is Reps for Each Round)
*New NC30 Benchmark!