CrossFit Afterburn – BURN 60

Metcon (Time)

FOR TIME

200m Sprint

15Hang Power Clean (65-95/25-65)

25 Toes 2 Bar

200m Sprint

-Rest 1:30-

200m Sprint

15 Power Clean(115/75)

20 Toes 2 Bar

200m Sprint

-Rest 1:30-

200m Sprint

15 Squat Clean (135/95)

15 Toes 2 Bar

200m Sprint

Warm-up (No Measure)

Partner Warm-Up!

With a partner, grab a medball to share, and run 400m- switching who holds the medball whenever!

When they come in, put the medball away and one partner grabs a barbell!

1 ROUND:

P1: 5 RDL + 5 Hang Muscle Clean + 5 Hang Power Clean

P2: Spider Lunges & Bootstraps until P1 is done

Then switch roles!

1 ROUND:

P1: 10 Scap Pull-Ups + 5 Kip Swings + 5 Toes-to-Something

P2: Banded Face Pulls & Banded Lat Pull-Downs until P1 is done

Then switch roles!

Warm-up

Partner Workout

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Forearm Smash

*For both exercises, perform 1:30 on one side then 1:30 on the opposite side.