CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

7 Minute AMRAP

2 ROUNDS

10 Air Squats

14 Alt. Lunges

:30 Hollow Hold

Immediately into …

2 ROUNDS

10 Jumping Air Squats

200m Run

10 Alt. Step-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

20 Jumping Air Squats

400m Run*

20 Alt. Step-Ups
*

0.7 Distance on the Bike