CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

4:30 AMRAP..

10 Alt Side Lunges

10 Alt. Step Ups

10 Shoulder Taps

:20 Plank

:30 REST

4:30 AMRAP…

10 Jumping Air Squats

10 Box Jumps

4 Inch worms with push up

10 Strict Knee Raises

Warm-up (No Measure)

Deadlift…

— 5 Reps, Tempo Deadlift (31X1)

— 5 Reps, Deadlift –

— 12 Minutes to build to workout weight

sets of 3 reps

High Box Jump…

perform 3-5 reps at each box height, starting with 20″, then 24″, then 30″

(if applicable)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

DB/KB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

**strive to complete this in 15-17 minutes, with a hard 18 minute time cap.

Metcon (No Measure)

SOME FUN STUFF