CrossFit Afterburn – BURN 60

Warm-up

Strength

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 8

8 DB Suitcase Lunge

8/8 Arnold Press

8/8 Single Arm DB Sumo Deadlift

8 Push Ups to Down Dog

Workout

Push Press

10 Minute EMOM

5 push press

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.