CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

“You go, I go” partner, chipper style warm-up.

IN TEAMS OF 2…

30 cal bike

50 Air Squats

50 Sit Ups

50 Alternating Lunges

50 Up Downs

1,000m row (switching every 250m)

10 Minute Cap

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (No Measure)

Wall Balls…

8 WB Front Squats

8 WB Push Press

8 Wall Balls

Sumo DL High Pull…

8 Sumo Deadlifts

8 Sumo Deadlifts and Shrug

8 Sumo Deadlift High Pulls

Box Jump…

8 Step-Ups

8 Box Jumps with a step down (

Push Press…

8 Strict Press

8 Push Press with a pause at the dip (

8 Push Press (