CrossFit Afterburn – BURN 60

Metcon (No Measure)

3 ROUNDS*

*Each round will progress in complexity, with the row building in intensity each time.

250m Row (Easy → Mod → Hard)

10 Air Squat → →

7 Push Up → Ring Dip → Dip Negative

7 Scap Pull Up → Chin Ups → Pull Ups

7 Sit Ups → Lying Leg Lift → Hanging Knee Raise

Skill/Strength (No Measure)

8 MIN EMOM

MIN 1: 3-5 Reps Box Jump [or Step-up]

MIN 2: Max L-Hang [or Tuck-Hang]

Workout

RX: Metcon (AMRAP – Reps)

3 ROUNDS OF:

1:00 – Cal Row

1:00 – dips

1:00 – Box Jump [24/20]

1:00 – Toes-2-Bar

1:00 – Rest

– – – – – – – – – – – – – – – – – – – – – – –

SCORE = Total Reps