CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (No Arms)

10 Scap Pull-ups (slow and controlled)

0:30 Hollow Rocks

Skill/Strength (No Measure)

12 Minutes to complete rounds

10 pend-lay rows (moderate weight)

5 strict pull up

:30 side plank (L/R)

:30 hollow hold

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (HEAVY)

Pull-up

into…

15-12-9

American Kettlebell Swing

Burpee

-16:00 Hard Cap-