CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

AMRAP x 5

5 Push Up to Down Dog

5/5 DB Strict Press

5/5 DB Front Squats

5/5 DB Bent Over Row

15 Single Unders

Metcon (No Measure)

-WORKOUT PREP-

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5 Strict Press (21×1)

5 Push Press (20×2)

5 Front Squats

5 Thrusters (20×1)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

4 DB Thrusters

8 Ring Rows

12 V-Ups

32 Single Unders
Longer AMRAP with short rep schemes. Keep the transitions between movements to a minimum. Settle into a pace early on that feels like 85-90% effort. How long can you keep each round under 1:30?

Metcon (No Measure)

Coaches Timeline

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0-8 Warm Up (5 Min)

8-11 Teaching (3 Min)

11-13 Pre Workout Break (2 Min)

13-28 Workout (15 Min)

28-30 Stretch + Cooldown (2 Min)