CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Band Pull-aparts

10 Scap Push-ups

5 Push-ups to Down Dog

25’ Bear Crawl

Strength

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 10 DB/KBTempo Press (21X1)

MIN 2 – 15 Box Dips

Workout

Metcon (AMRAP – Reps)

“DEATH BY 2 BURPEES”

MIN 1 – 2 Burpee

MIN 2 – 4 Burpee

MIN 3 – 6 Burpee

MIN 4 – 8 Burpee

Etc…

– 12 MINUTE CAP –

– – – – – – – – – – – – – – – – – – –

Complete 2 Burpee on the start of the first minute, 4 Burpees on the second minute, 6 Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer.