Announcements

This Sunday 9/1 at 9AM we want to celebrate our transformation challenge. EVERYONE IS WELCOME

CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

50m Jog

8/8 Split Squats → 10 Alt. DB Reverse Lunges

5 Cal. Bike

8 Dip to Stand against a wall* → 10 DB Push Press

5 Cal. Row

Workout

Metcon (AMRAP – Rounds)

15 MINUTE AMRAP

100m Sprint

16 Alt. DB Reverse Lunges

10 Cal. Bike

16 DB/KB Push Press

10 Cal. Row