CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike/Row (EZ→ Mod → Hard)

8/8 S/A KB Swing [R]

→ 10 KB Swing [R]

→ 12 KB Swing

15 BO Reverse Flies [Plates]

15 Ring Row [High Elbows]

20 Plank Shoulder Taps

Strength

Metcon (No Measure)

EMOM x 12 MINUTES

5 Strict Pull-ups or 5 Banded Strict Pull-ups
Start with the most challenging version of the Pull-up and have a scaling option on standby if needed!

Workout

Metcon (Time)

FOR TIME

40-30-20-10

Kettlebell Swing (53/35)

5-10-15-20

Pull-ups

12-12-12-12

Cal Bike*

*12/10 Cal Bike

15 Min Cap
*18/15 cal row

*