CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

IN TEAMS OF 2…

AMRAP X 8 MINUTES

8 Slam Balls

8 Alt box step up

8 Cal Bike

*P1 completes one full round, while p2 holds the plank. then switch

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Snatch Prep

x5

-Snatch DeadLift

-Hang High Pull

-Hang Muscle Snatch

-Hang power snatch

Strength

Hang Power Snatch (3-5sets)

12 Minutes

3 Hang Power Snatch

5/5 KB Snatches

Workout

Metcon (Time)

12 Rounds in TEAMS OF 2

3 Up-Down

7 Box Jump 24/20

9/7 Cal Bike OR 10/8 Cal row

*P1 works while P2 rest.Alt every round. Each partner does 6 rounds
90% EFFORT

18 MIN CAP

Warm-up (No Measure)

TIME LINE

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0-15 Warm Up

15-23 Snatch Prep

23-35 Strength

35-40 Transition/ break

40-58 WORKOUT!!!

58-60 Clean Up