CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS…

5/5 SA DB Curl to Arnold Press

8/8 Split Squats → 8/8 DB Farmers Split Squats

10 Scap Pull-Ups

10 Scap Push-Ups

5 Broad Jumps → 5 Burpee Broad Jumps

Skill

Warm-up (No Measure)

20 Minute Clock

6 DB Push Press +6 DB split Jerks

10-15 Bar bent over row

8-12 Ring Dips

10 cal row sprint

-Rest :60 and repeat

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 DB Deadlifts + 4 DB Hamg power clean + 3 DB Squat clean (50/35)|(35/20)

MIN 2 – 200/150m Row or 8/6 bike

MIN 3 – :30- :45 Front rack hold with bar

75-135/35-95