CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

1 ROUND

:30 Row (MOD pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

1 ROUND

:30 Row (SPRINT)

10 Kipping Swings

10 Wall Balls

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.
Examples –

5 Rounds

8 MU

16 cal row ( 12/10 cal bike)

24 wall ball

8 Rounds

5MU

10 Cal row (7/6 cal bike)

15 wall ball

Finisher

Warm-up (No Measure)

FOR QUALITY

100 Hollow Rocks

(No Measure)