CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

100m Row

10 Alt. Groiners

10 DB Strict Press (Light)

5 PVC Pass Thru + OHS (1 pass + 1 OHS = 1 Rep)

-Rest 1:30-

AMRAP x 5 MINUTES

100m Row

10 DB Front Squat

10 DB Push Press

5 Up-Downs (speedy hips!)

Then with Empty Barbell…

10/10 Elbow Punches with BB (Front Rack)

10 BB Back Rack Lunges

10 BB Kang Squats

10/10 Elbow Punches with BB (Front Rack)

Workout

“Jackie” RX (Time)

1,000m Row

50 Thruster [45/35]

30 Pull-up

“Jackie” INT (Time)

1,000m Row

50 Thruster [35/20]

30 Jumping Pull-up

Finisher [Bonus Reps] (No Measure)

Do as much as you can. Empty your tank!
8 MINUTES TO COMPLETE

2 SETS FOR QUALITY

20 Empty Barbell Curls*

Max Chin Over Bar Hold

[or Max Top of Ring Row Hold]

*Curls should be slow and controlled