CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

3-4 SETS EACH

P1 —> Bike for Cals (increase pace every time on the bike)

P2 —> DB Complex*

Deadlift

SA DB Swing

Muscle Clean

Press

FS

Thruster

(10:00 Cap)

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

3 SETS

35/25 Cal Bike

40 Alt. Hang DB Snatch

(50#-30#/35#-15#)

-Rest 2:00 b/t Sets-
– – – – – – – – – – – – – – – – – – –

should be finishing in 4-5 minutes

Warm-up (No Measure)

Timeline

Coach TimeLine

0-5 Brief (5 min)

5-15 Warm-up (10 min)

15-20 TGU Review (5 min)

20-25 Extended Warm-Up (5 min)

25-30 DB Snatch Review (5min)

30-33 Pre Workout Break (3 min)

33-55 Workout (22 min)

55-60 Cool Down and Closing (5 min)