CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP X 8 MINUTES

8/6 Cal Bike

8 Double KB Russian Swing [Light]

8 Double KB Hang Snatch [Light]

4/4 Filly Lunge

8 Deadbugs

0:20 Rest

Workout

Metcon (Time)

FOR TIME

21-15-12-9-9-12-15-21

Plate Ground to Over Head

Cal Bike or Rower

Skill

Warm-up (No Measure)

POST-WORKOUT STRENGTH!

ON A 12:00 RUNNING CLOCK…

3-5 Sets

12 Curl to press

3-5 Wall Walks

12 Tempo Push up (3111)

-Rest as needed-

Metcon (No Measure)

0-3 Intro (3 Min)

3-13 Warm-up (10 Min)

13-16 Movement Review (3 Min)

16-19 Break (3 Min)

19-36 Workout (17 Min)

36-44 Teaching (8 Min)

44-56 Post Workout Skill (12 Min)

56-60 Room Clean-up/Closing