Announcements

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CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (5 MIN CAP)

10 Bodyweight or LIGHT KB/DB Good Mornings

20 Alt. Plank Shoulder Taps

Workout

Metcon (Weight)

15 MINUTES ( :45 of work/ :15 of rest)

-Cal. Bike or Cal Row

-SA Suitcase Deadlift (switch every 6 reps)

-MAX Plank Hold