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CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

400m Team Run

2 ROUNDS

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners (Twist Optional)

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus

2 ROUNDS

10 Scap Pull-Ups

5 Ring Rows

10 DB Deadlift

10 Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 strict pull up

18 DB Hang Power Cleans (50/35)|(35/20)

36 Forward Lunges

** every round switch from 6 strict pull ups to 6 strict dips
4 or more rounds. Challenge is to complete 6 rounds!

AB Challenge- CORE LADDER (Time)

25-20-15-10-5

v-up

side plank lift (each side)

toe touch crunch

spider knees (each side)