CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 Rounds

:45 per station

-High knees into up-down or squat

– DB/KB deadlift

– Lunges

Partner Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run*

20 DB Hang Power Cleans

30 Alt. Jumping Lunges

* 150m on the Rower or 10-15 Calories on the bike