CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 RKBS

6 Goblet Reverse Lunges

2/2 SA KB Thruster

Athletes can keep out their KB’s and run through the below Squat prep!

10 Groiners

10 Cossack Squats

10 Kang Squats (with KB in Goblet Position)

5 Tempo Goblet Squats (28X1)

Strength

Back Squat (3-3-3-3-3-3-3-3-3-3)

10 SETS

3 Back Squats*

* Rest :30 – :60

try to rest no more that 1 minute even when it is heavy

*Increase weight every other round. Keep weight moderate-heavy.

* 80%-85% is as high as we want to see people building to, with no one in danger of hitting failures.

Workout

Warm-up (No Measure)

-THRUSTER PREP-

10 Strict Press

8 Full Grip Front Squats

8 Push Press

5 Thrusters

Afterwards load on your workout weight and complete a set of 6 reps with the WOD weight

Metcon (Time)

10 ROUNDS FOR TIME

10 Thrusters (75/55)

10 Push-ups

-15:00 Time Cap-
The challenge is shooting for the 12:30-13:00 range and maybe even10:00 minutes. Thrusters should be light and kept unbroken for at least 5 rounds, and the Push-ups should take around :40-:50 tops!