CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

50ft Bear Crawl

50ft Walking Lunge

50ft Kareoka (side step + foot switch)

50ft Broad Jump

250m Row or 1:00 Bike

Strength

Warm-up (No Measure)

2 ROUNDS

10 Banded Shoulder Press*

10 Band Pull-aparts

10 Banded High Pulls

10 Banded Face Pulls

WORKING SETS…

4 SETS x 6 REPS

SET 1 → Tempo Strict Press (31X1)

SET 2 → P

SET 3 → Push Press —

SET 4 → Push Press –

Push Press (3-3-3-3-3-3)

EVERY 0:45 FOR 6 SETS

3 Push Press*

*Increase weight EVERY round.

Work up to and past your workout weights.

Workout

“INFINITY LOOP” (Time)

4 ROUNDS FOR TIME

10 Push Press (75/55)|(45/35)

10 Up-Downs

-2:00 Rest-

3 ROUNDS FOR TIME

10 Push Press (95/65)|(65/45)

10 Burpees

-2:00 Rest-

2 ROUNDS FOR TIME

10 Push Press (115/85)|(75/55)

10 Bar Facing Burpees