CrossFit Afterburn – BURN 30

Workout

Metcon (No Measure)

Warm-up

*Review the burpee box step-up in the teaching section, prior to the warm-up so athletes can implement it into the

warm-up

EMOM x 4 MINUTES…

Min 1- :30 Burpees – :30 Burpee Step-Up

Min 2- :30 DB Muscle Clean – :30 DB Hang Power Clean

Metcon (AMRAP – Rounds)

18 MIN EMOM

MIN 1: 10 Burpee Box Step-Up [24/20]

MIN 2: 40 Double-Unders

MIN 3: 14[ttl] S/A DB Hang Clean [50/35]

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

SCORE = Total minutes completed successfully

[Max Score = 18]

INT: Metcon (AMRAP – Rounds)

18 MIN EMOM

MIN 1: 7 Burpee Box Step-Up [20/17]

MIN 2: 80 Singles

MIN 3: 14[ttl] S/A DB Hang Clean [35/20]

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

SCORE = Total minutes completed successfully

[Max Score = 18]