CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

Grab a pair of light kettlebells …

2 ROUNDS

5/5 KB Sumo Deadlifts

30 Single-Unders

5/5 Single Arm Russian KBS

10 Air Squats @32X1

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10 Double Russian KBS

60 Single Unders

20 Air Squats

Metcon (No Measure)

Timeline

0-3 Brief (3 min)

3-9 General Warm-Up (6 min)

9-14 Teaching (5 min)

14-17 Break/Buffer (3 min)

17-29 Workout (12 min)

29-30 High Fives! (1 min)