Announcements

– Please reserve the class that you will be attending on the WODIFY APP

CrossFit Afterburn – BURN 60

Warm-up

7 MIN WARM-UP (No Measure)

Repeat list until time is up
12[ttl] S/A DB Press

6 Burpee

12[ttl] Step-up

6 Ring Row [1 Ring]

Skill

Skill/Strength (No Measure)

8 MINS TO WORK ON WEAKNESSES

Ideas include:

– Double-unders – Pull-ups

– Toes-2-Bar – Pistols

– Handstands – Muscle-Ups – Etc

Workout

RX: Metcon (Time)

20 C2B Pull-up

50[ttl] S/A DB Suitcase Reverse Lunge (50/35)

15 C2B Pull-up

50[ttl] S/A DB Push Press (50/35)

10 C2B Pull-up

*3 Box Jump [24/20] EMOM [including at 3,2,1 GO]

-14 MIN TIME CAP –

RX+ = 9, 7, 5 Muscle-ups [Bar or Ring] instead of C2B

INT: Metcon (Time)

20 Jumping Pull-up

50[ttl] S/A DB Suitcase Reverse Lunge (35/20)

15 Jumping Pull-up

50[ttl] S/A DB Push Press (35/20)

10 Jumping Pull-up

*3 Box Jump [20/17] EMOM [including at 3,2,1 GO]

-14 MIN TIME CAP –