CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

1 ROUND

25 ft High Knees

25 ft Butt Kickers

20 Alt. Lunges

:30 Bike

Workout

Metcon (3 Rounds for time)

3 SETS FOR TIME

400/350m Row

400m Run

30/25 Cal. Bike

-Rest 1:00 b/t Sets-

-20:00 Hard Cap-
This workout should be performed at an uncomfortable, but sustainable pace- around 80% effort on each movement, with quick transitions to the next piece. Each round should take 6:00-7:00 range.