CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

6 Minute AMRAP

10/8 Cal. Bike

5/5 Single Arm Ring Rows

10 Ring Rows

10 Alt. Reverse Lunges

10 Air Squats @32X1*

*Tempo Squats – 0:03 descent, 0:02 pause, explode up!

Workout

Metcon (Time)

FOR TIME

25-20-15-10-5

Cal. Bike

Squats

Ring Rows

– 14:00 Hard Cap –