Announcements

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CrossFit Afterburn – BURN 30

5 MIN WARM-UP (No Measure)

Repeat list until time is up
1:30 Row/Bike [Only Once]

– – – – – – – – – – – – – – – – – – – –

10[ttl] S/A Suitcase Deadlift

10 Wall Squat*

10 Glute Bridge

*Start arms distance from wall & work your way closer.

Workout

RX: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

20/15 Cal. Bike/Row

15 DBL KB Suitcase Deadlift [53/35]

10 KB Goblet Squat

INT: Metcon (AMRAP – Rounds and Reps)

18 MIN AMRAP

15/10 Cal. Bike/Row

15 DBL KB Suitcase Deadlift [35/26]

10 KB Goblet Squat