CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run

7 Med. Ball Squats → 7 Med. Ball Push Press to target

7 DB Deadlifts → 7 DB Hang Jump and Shrugs

10 Alt. Mountain Climbers → 7 Plank Jump Tucks*

*Start in plank jump the feet up to the hands and back into a plank

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

400m Run

20 Wall Balls

15 DB Hang Power Cleans

10 Up-Downs