CrossFit Afterburn – BURN 30

Partner Warm-up [Bike/Row] (No Measure)

One partner Bikes [or Rows] while the other partner completes 1 ROUND of exercises, then switch.
8 Squat

8 Sit-up

8[e] S/A KB Shrugs*

5 MIN WARM-UP

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*KB Shrugs = Relax the Arm, KB by your side, shrug the shoulder up and down.

Workout

RX: Metcon (Time)

3 ROUNDS OF

500m Row [0.5 Bike]

50m KB Farmer’s Carry* [53/35]

50[ttl] Russian Twist [Feet Up]

50 Squat

– 18 MIN TIME CAP –

– – – – – – – – – – – – – – – – – – – –

*KB Farmer’s Carry = 2 KBs or DBs

INT: Metcon (Time)

3 ROUNDS OF

500m Row [0.5 Bike]

50m KB Farmer’s Carry* [35/26]

40[ttl] Russian Twist [Feet Down]

35 Squat

– 18 MIN TIME CAP –

– – – – – – – – – – – – – – – – – – – –

*KB Farmer’s Carry = 2 KBs or DBs