CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

EMOM x 8 MIN:

Odd:

0:50 Bike @ 60% → 70% → 80% → 90%

Even:

0:50 Samson Lunge Stretch

→ Alt. Cossack Squat

→ Tempo Air Squat (31X1)

→ 5/5 Box Step Downs

Strength

Back Squat (1-1-1-1-1)

*Week 7 of Squat Cycle. Start heavy and build toward new 1RM.

START WARM-UP SETS

10 Reps – Empty Bar

6 Reps – Light

4 Reps – Moderate

2 Reps – Heavy

Then start sets of 1 rep. Adding weight

-Rest at Least 2:00 b/t Sets-

Workout

Metcon (Time)

FOR TIME

30-20-10

Kettlebell Swing (53/35)|(35/26)

Burpee