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