Thursday

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