CrossFit Afterburn – BURN 60
Warm-up
Warm-up (No Measure)
4 ROUNDS (8:00 CAP)*
10 Scap Push-ups → 10 Push-ups
0:30 OH Plate Hold
10 Up-Downs → 5 Burpees
0:30 HS Hold or Wall Walk Hold
Strength
Warm-up (No Measure)
-BENCH PRESS PREP-
2 ROUNDS
10 Tempo Banded Face Pulls (22X1)
8/8 Lateral Plate Raises
8/8 Plate Front Raises
8 Tempo Bench Press (31X1)
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Bench Press*
MIN 2 – 0:45 Plank Hold
*Start light and finish last set at workout weight.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
150 Bench Press (135/95)*
*Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar.
* If at any point you are not able to complete 5-7 reps, scale back the weight
-15:00 Time Cap-
