CrossFit Afterburn – BURN 30

5 MIN WARM-UP (No Measure)

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

5[e] S/A DB Press [0:02 Pause]

10 Sit-up

10 Superman

Workout

RX: Metcon (AMRAP – Reps)

2 ROUNDS OF

[0:45 Work, 0:45 Rest]

S/A DB Press [50/35]

Sit-Ups

S/A DB Push Press [50/35]

Hollow Rocks

Cal Bike/Row

– – – – – – – – – – – – – – – – – –

SCORING = Total reps

COACHING = Do one 0:45 interval of each MOVEMENT [& 0:45 Rest], then back to the top to go one more time through the list.

INT: Metcon (AMRAP – Reps)

2 ROUNDS OF

[0:45 Work, 0:45 Rest]

S/A DB Press [35/20]

Sit-Up

S/A DB Push Press [35/20]

Hollow Rocks

Cal Bike/Row

– – – – – – – – – – – – – – – – – –

SCORING = Total reps

COACHING = Do one 0:45 interval of each MOVEMENT [& 0:45 Rest], then back to the top to go one more time through the list.