CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress movement every round)

0:30 OF:

Single Unders → Fast Singles → High Jump Singles → Dubs or attempts

10 REPS OF:

Plate DL → Plate Power Clean → Plate G2O → Plate Thruster

10 REPS OF:

BW Lunge → Lunge with Twist → Groiner with Twist → Bootstrapper

Workout

Metcon (3 Rounds for reps)

EVERY 9:00 FOR 27:00…

1500m Row

25 Plate Ground to OH (45/35)|(35/25)

Max Double Unders or single unders in Remaining Time
sub 75/50 cal on bike for row if needed

Optional Finisher

Warm-up (No Measure)

“SUNS OUT, GUNS OUT”

3 SETS

15 DB Floor Press (Heavy)

:45 “Gun Hold” w/ Plate*

*Gun Hold is holding plate at waist height in 1/2 curl and elbows pinned to body