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CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run [or 0:30 Bike/Row]

5/5 Single Arm Ring Rows

10 Ring Rows

0:30 Bike/Row

10 Scap Push-Ups

10 Alt. Plank Arm Reaches*

10 Push-Ups

*Alt. Plank Arm Reaches: In a tall plank position, extend one arm forward as far as possible, then back to the ground; alternate arms

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

200m Run

20 Ring Rows

20/15 Cal Row [or 16/11 Bike]

20 Alt. Plank Shoulder Taps

10 Push-Ups

-Rest remainder of the Time-

(Score is Each Round for Time)