CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

400m class jog…take it slow!

Then…

LINE DRILLS!

25’ each…

-Samson Stretch

-Floor Sweepers

-Inch Worms

-Toy Soldier Kicks

-Frog Jumps (Full Squat, then jump for height)

-Broad Jumps

-Up Down Broad Jumps

-Burpee Broad Jumps

Workout

Metcon (Time)

FOR TIME*

2 ROUNDS

15 DeadLift or Hang power clean (95/65)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

12 Deadlift or Hang power clean(135/95)

15 Burpee Over Bar

200m Run

-Rest 2:00-

2 ROUNDS

9 DeadLift or Hnag power clean(155/105)

15 Burpee Over Bar

200m Run

*Score is the combined time for all three efforts including the rest periods.
inish in the 24-26 minute range, with a hard cap at 28 minutes.