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-