CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

3 ROUNDS OF:

20 Mountain Climbers (knee to elbow)

10 Alt. Groiners

5 Slam Ball Deadlifts

2 ROUNDS OF:

20 Jumping Jacks

10 Toy Soldiers (straight leg kicks)

5 Slam Ball Ground To Overhead

1 ROUND OF:

100m Run

10 Up Downs

5 Slam Balls

Workout

Metcon (AMRAP – Reps)

EVERY 2:30 FOR 5 SETS

200m Run

20 Slam Balls

MAX Sit-Ups in remainder of time
Score is total sit-ups.

Optional Finisher

Metcon (No Measure)

NOT FOR TIME

50 Curls

50 Russian Twists

30 Curls

30 Russian Twists