CrossFit Afterburn – BURN 60
Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MINUTE CAP)
10 Alt. V-ups
10 Good Mornings
10 KB Swing [R]
10 Step-ups
Strength
Deadlift (4-4-4-4-4-4-4-4-4-4)
EMOM x 10 MINUTES
4 Deadlifts*
*Increase weight every other round. Keep weight moderate.
* Strength — We are in week 2 of this cycle, so keep the loading light-moderate. We shouldn’t see any max efforts with the barbell just yet…keep the loading on the final EMOM 75-80%.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Deadlifts (115/75)
15 Sit-ups
10 DB Step-Up*
15 Min Cap
*One DB or KB for the step-ups