CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

10 Alt. DB Rows in Plank*

5/5 Single Arm DB Strict Press → 10 DBL DB Strict Press

5/5 Single Arm DB Suitcase Deadlift → 10 DBL DB Suitcase Deadlift

* In the top of a push-up, alternate row (right) + row (left)

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 5 Up-Downs + 10 Alt. DB Renegade Rows

MIN 2 – 5 Up-Downs + 12 DB Push-ups

MIN 3 – 5 Up-Downs + 14 DB Suitcase Deadlifts