CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00):

6/6 Single Arm KB Strict Press —> 6/6 SA RKBS —> 6/6 SA KBS

8/8 Split Squat —> 8/8 Single Arm KB FR Split Squat —> 8/8 SA OH KB Split Squat

10 KB DL —> 10/10 Single Leg RDL (no weight)—> 10/10 KB Single Leg RDL

:30 Plank —> :30 Hollow Hold —> :30 Bar Hang

Skill

Metcon (Weight)

5 SETS*

2/2 Single Arm KB Strict press

2/2 Single Arm KB push press

2/2 Single Arm KB front squat

-Rest as Needed b/t Sets-

*Start light and build every other set. Goal is to perform unbroken.

Workout

Metcon (Time)

For time

150 Push press (45#-75#/25#-55#)

*Every minute, including 3,2,1 go…perform 10 Box Jumps (24/20).we can sub Box Step-Ups or Cal Bike (8-10 cal).