CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

Increase intensity (pace) with each AMRAP!

AMRAP 4:00

:30 Plank

8/8 Split Squats

20 Single Unders

Into…

AMRAP 3:00

20 Alt Plank Shoulder Taps

16 Alt Box Step Ups

15 DU (30 Singles)

Into…

AMRAP 2:00

5 Up-Downs

10 Alt Step Ups w/ KB in Goblet

20 DU (40 Singles)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :50 Max Jump Rope

MIN 2 – :50 Single KB Step-Up #(40’s-70’sM)(15-50’s)

MIN 3 – :50 Ring FLR

*KB can be held any way.

**double under, single unders, bike
*