UNEXPECTED EMERGENCY! CFAB will be CLOSED today, Sunday 2/9. We will be open tomorrow, Monday 2/10 with our normal operating hours. We apologize for the inconvenience. Please change your program to AT HOME BURN to get a workout in today.
CrossFit Afterburn – BURN 30
Warm-up (No Measure)
:30 Up Downs
:30 Alt. Box Step Ups
:30 Single Arm DB/KB High Pull (Right)
:30 Single Arm DB/KB High Pull (Left)
IN TEAMS OF 2…
I. AMRAP x 8 MINUTES*
MAX Cal. Bike
(Score is Number of Calories Completed)
II. 10 ROUNDS FOR TIME**
6 Up-Down Box Step-Ups
6 Upright DB/KB High Pulls
-10:00 Hard Cap-
*Part 1 — Partner 1 works, while Partner 2 rests. Switch as needed.
**Part 2 — Partner 1 will complete a full round, while Partner 2 holds a plank. Then switch. Each partner will complete 5 rounds each for 10 rounds total.
(Score is Time – Subtract the Cals Earned as Seconds from the 10 Rounds)