CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Row (increase pace each round)

10 Up-Downs → 10 Burpees

5 KB Deadlifts + 5 Russian KBS → 10 American KBS

Workout

Metcon (Time)

3 SETS

300/250m Row

15 Burpees

25 Kettlebell Swings

-2:00 Rest b/t Sets-

-16:00 Hard Cap-
aim to keep each set under 3:30, max.

Warm-up (No Measure)

Timeline

0-3 Brief (3 min)

3-10 Warm-Up (7 min)

10-13 Weight Changes, Final Teaching Moments (3 min)

13-29 Workout (16 min)

29-30 High Fives (1 min)