CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

1 ROUND

20 Single-Unders

10 KB Deadlifts

:20 Hollow hold

20 Fast Singles

7 KB Sumo DL High Pull

20 Hollow Flutter Kicks

20 Slow Singles

Then…

:20 of Double Under attempts

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Russian KBS

Sit-Ups

Double Unders

-14:00 Time Cap-

30-25-20-15-10
plank holds. (1:15-1:00-:45-:30-:15)

sub for singles and double the reps (100-80-60-40-20)