CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

200m Team Run — leave no athletes behind 🙂

2 ROUNDS

5 Inch Worm + Push Up

10 Perfect Stretch*

2 ROUNDS

5 BB Romanian DL

5 Hang Muscle Clean

10 Alt Elbow Punches

2 ROUNDS

5 Strict Press

5 Push Press

5 Back Squats

*1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L)

Extended Warm-up

Metcon (Weight)

ON A 8:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of “FL Bear Complex”

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

Partner Workout

Metcon (Time)

10 Minute

50 reps “FL Bear Complex”

*If you finish the 50 reps before the 10 minutes- perform AMRAP of

5 DeadLift

3 Front Squat

2 Minute rest

10 minute AMRAP

15/12 Calories Bike or Rower

Single Arm Farmer Walk bus&back

12 push up

Metcon (No Measure)

*1 Rep of FL Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press