Announcements

This Sunday 9/1 at 9AM we want to celebrate our transformation challenge. EVERYONE IS WELCOME

CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

Chipper Style Warm Up

100m Jog

30 Jumping Jacks

0:30 Row

30 Mountain Climbers

0:30 Bike

30 High Knees

20 Butt Kicks

100m Run

20 Ice Skaters*

0:30 Row

20 Jumping Lunges (or Jumping Squat)

0:30 Bike

– – 5 MIN CAP – –

*Ice Skaters: jump laterally with one leg, then bring the non-landing leg behind the other into a curtsy-type squat, and then alternate)

Workout

Metcon (Time)

FOR TIME

800m Run

-Rest 3:00-

1000m Row

-Rest 3:00-

50 Cal Bike

-20:00 Hard Cap-