CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

4 ROUNDS

7 Cal Bike

7 Push-ups

7 Burpees Into DB/KB Snatch

7/7 Single Arm DB Bent Over Row

*Weights go away and we start teaching that Bench Press!

Strength

Bench Press (6-6-6-6-6)

6-6-6-6-6

Tempo Bench Press (31X1)

WARM-UP SETS:

10 Reps – Empty barbell

8 Reps – Light w/o tempo

6 Reps – Light w/ tempo

SET 1 – Light-moderate

SET 2 & 3 – Moderate

SET 4 & 5 – Moderate-heavy

Workout

Metcon (5 Rounds for reps)

EVERY 2:00 FOR 5 SETS

12/10 Cal Bike**

MAX Single Arm Devil’s Press

(M 35#-55#/F 15#-35#) in remainder of time
– – – – – – – – – – – – – – – – – – – –

**15/12 Cal Row or run to school bus