CrossFit Afterburn – BURN 30
Warm-up
Warm-up (No Measure)
6 MINUTE AMRAP
50m Skip [to AC]
50m Jog [back to Gym]
8 DBL DB (or KB) Suitcase Deadlifts
150ft Farmer’s Carry [3x Gym Length]
50 Single-Unders
30 Jumps w/ double hip taps [no rope]
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
200m Run
100m DBL DB Farmer Carry (Heavy)
50 Double-Unders or 100 Single Undres
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10/10 Single Arm DB Bent Over Rows
20 Alt. Penguin Heel Taps