CrossFit Afterburn – BURN 30

5 MIN WARM-UP (No Measure)

Repeat list until time is up
10 Jump Squat

5[e] Side Lunge

5 Up-Down

5[e] Side Plank Dip

10 Hollow Rocks

5 Up-Down

– – – – – – – – – – – – – – – –

[e] = Each Side

Workout

RX: Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP [x4]

10[alt] DB Snatch [50/35]

8 Up-Down

6 Sit-Up

– 1 MIN REST BTWN AMRAPS –

– – – – – – – – – – – – – – – – – – – – –

SCORE = Lowest score (Rounds + Reps)

COACHING = Start each new AMRAP with snatches, NOT where you left off.

INT: Metcon (AMRAP – Rounds and Reps)

3 MIN AMRAP [x4]

10[alt] DB Snatch [35/20]

8 Up-Down

6 Sit-Up

– 1 MIN REST BTWN AMRAPS –

– – – – – – – – – – – – – – – – – – – – –

SCORE = Lowest score (Rounds + Reps)

COACHING = Start each new AMRAP with snatches, NOT where you left off.