CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

COMPLETE 3 ROUNDS!

5 Squat Jumps

5 RDLs

5 Clean Pulls

5 High Pulls

5 Muscle Cleans

Partner Workout

Metcon (Time)

FOR TIME*

250m Row

30 Power Clean (135/95)|(95/65)

500m Row

20 Power Clean (155/105)|(115/75)

750 Meter Row

10 Power Clean (185/125)|(135/95)
Movement Adjustments*…

Row – Distance on bike 0.4

, Run 200m,

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching*

*Suggested Flow…

Cobra Stretch

Pigeon (L-side)

Pigeon (R-side)

Seated Forward Fold

Rebound Recovery

(No Measure)