Announcements

– Please reserve the class that you will be attending on the WODIFY APP

CrossFit Afterburn – BURN 30

Warm-up

5 MIN WARM-UP (No Measure)

Repeat list until time is up
10 Up-Down

5 MB Thruster

0:20 MB Squat Hold

10 Push-up

5 MB Thruster

0:20 MB Squat Hold

10 Burpee

0:20 MB Squat Hold

Workout

RX: Metcon (AMRAP – Reps)

4 MIN AMRAP [x4]

3-6-9-12-15-18-21-Etc…

Wall Ball [20/14]

Burpee

– 1 MIN REST BTWN AMRAPS –

*Pick up where you left off for each AMRAP.

– – – – – – – – – – – – – – – – – – – – – – –

SCORING = Highest number finished completely.

Example: If you finish 21 Wall Balls and 21 Burpees, your score is 21. But, if you finish 21 Wall Balls and only 12 of the 21 Burpees, your score would be 18.

INT: Metcon (AMRAP – Reps)

4 MIN AMRAP [x4]

3-6-9-12-15-18-21-Etc…

Wall Ball [14/10]

Up-Down

– 1 MIN REST BTWN AMRAPS –

*Pick up where you left off for each AMRAP.

– – – – – – – – – – – – – – – – – – – – – – –

SCORING = Highest number finished completely.

Example: If you finish 21 Wall Balls and 21 Up-downs, your score is 21. But, if you finish 21 Wall Balls and only 12 of the 21 Up-downs, your score would be 18.