CrossFit Afterburn – BURN 30

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 12 DBL Russian Kettlebell Swings

MIN 2 – Max Wall Sit

MIN 3 – 12 KB Push Press

MIN 4 – Max DBL KB Front Rack Hold

Optional Finisher

Warm-up (No Measure)

3 SETS

Max Banded Lat Pull Downs

Max Banded Tricep Extensions

-Rest as Needed b/t Sets-

Warm-up (No Measure)

Warm-up

2 ROUNDS…

:20 Wall Sit

10 DBL KB Deadlift

:20 Plank

5 DBL KB Press

:20 DBL KB Front Rack Hold