CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Cal Bike

10 Samson Lunges

10 Barbell Deadlifts

5 Bar Facing Up-Downs

Workout

Warm-up (No Measure)

-5 Barbell Hang Power Cleans

-5/5 Elbow Punches

-5 Push Jerks

-5 Back Rack Forward Lunges

-5 Back Rack Reverse Lunges

From here have athletes work in 2 sets of the following:

6 Back Rack Lunges

6 KB American Swings

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

30/20 Cal Cal Bike**

20 Back Rack Lunges (95/65)

15 kb American swings
**

Row 60/45Cal

Run 2 laps + school bus

Strength

Metcon (No Measure)

POST WORKOUT STRENGTH

5 SETS

10 Slow V-Up + Tuck-Up*

*1 Rep = 1 V-Up + 1 Tuck-Up

-:30 Rest b/t Sets-