CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

4 ROUNDS FOR TIME (12 MIN CAP)

200m Row

7/7 S/A DB Split Squat Thrusters

9/9 S/A Glute Bridge DB Floor Press

25 Hops Over DB

– 0:30 Rest –

*Increase weight on DBs and pace on the rower each round

Workout

Metcon (Time)

FOR TIME

1000m Row

Immediately into…

3 ROUNDS

10 Single DB Burpees (50/35)|(35/25)

20 S/A OH DB Lunge

40 Double Unders

– 16 MIN TIME CAP –

– – – – – – – – – – – – – – – – – –

*For the burpees, perform 5 with the DB in the L-hand then 5 with the DB in the R-hand.

**For the lunges, Alternate legs every rep. Perform 10 reps with DB OH on L-arm then 10 reps with DB OH on R-arm.

Optional Finisher

Warm-up (No Measure)

3 SETS

10 Strict TTB

20 Controlled Sit-ups (minimize arm throw)

-Rest as Needed b/t Sets-