CrossFit Afterburn – BURN 60

7 MIN WARM-UP (No Measure)

Repeat list until time is up
0:30 Bike/Row

Broad Jump [Down]

Walking Lunge [Back]

5 Burpee

10[alt] KB Swing [R]

Workout

RX: Metcon (AMRAP – Reps)

5 MIN AMRAP [x3]

5-10-15-20-25-30-Etc…

KB Swing [53/35]

Wall Ball [20/14]

*5 Up-Down after each set

– 2 MIN REST BTWN AMRAPS –

With each AMRAP, pick up where you left off.

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

SCORING = Highest number finished completely [KB Swing & Wall Ball]

INT: Metcon (AMRAP – Reps)

5 MIN AMRAP [x3]

5-10-15-20-25-30-Etc…

KB Swing [35/26]

Wall Ball [14/10]

*5 Up-Down after each set

– 2 MIN REST BTWN AMRAPS –

With each AMRAP, pick up where you left off.

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

SCORING = Highest number finished completely [KB Swing & Wall Ball]

Finisher [Bonus Reps] (No Measure)

Do as much as you can. Empty your tank!
8 MINUTES TO COMPLETE:

2-3 SETS

30 MB Russian Twists

30 Heel Taps [Over MB]*

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

*Heel Taps = With back and shoulders resting on the floor, raise both legs off the ground, feet up and over a MB, touching heels to the floor on the other side. Repeat back and forth.