CrossFit Afterburn – BURN 60

7 MIN WARM-UP (No Measure)

Repeat list until time is up
0:45 Row/Bike

10 Up-downs

30 Dubs/Singles

10[ttl] Lateral Step-Up

20 Hollow Flutters

Workout

RX: Metcon (AMRAP – Reps)

25 MIN TO COMPLETE:

25 Burpee step up

50 Calories

100m lunges

200 Double-unders

400m KB Farmer Carry* [70/53]

THEN… WITH REMAINING TIME:

max Cals

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

SCORE = Total Cals at the end

*KB Farmers Carry = Only 1 KB or DB. Switch arms as needed.

INT: Metcon (AMRAP – Reps)

25 MIN TO COMPLETE:

40 Box Jump [20/17]

60 Plank Shoulder Tap

60 Lunge

200 Singles

400m KB Farmer Carry* [53/35]

THEN… WITH REMAINING TIME:

AMRAP Burpee Step-over [20/17]

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

SCORE = Total Burpee Step-over

*KB Farmers Carry = Only 1 KB or DB. Switch arms as needed.