CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress the Row each round)

10 Rower Strokes (legs only- damper on 8-10)*

10 Scap Pull-Ups**

10 Alt. Groiners

10 Cossack Squats

*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes

**Progress to 5 Kipping Swings for Rounds 3 & 4

Partner Workout

Metcon (Time)

30 Minute AMRAP

Buy In- 1971 Meter Row*

Then

AMRAP

1 Heavy Deadlift

10 Gymnastics pull**

49 Box Jump

**

Strict pull up, ring row, kipping pull up, muscle ups, chest to bar

*

6 Laps running or 1.3 distance on bike