CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

8/8 Suitcase Deadlift

8/8 Single Arm DB Bent Over Row

0:20 Hollow Hold

→ 0:20 Hollow Body Hang

8/8 Single Arm DB Floor Press

8/6 Cal Bike

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 = 5-8 DB Renegade Rows*

MIN 2 = 0 :20 Hollow Hold

[ Or 0:20 Hollow Bar Hang]

– – – – – – – – – – – – – – – – – – – – – – – – – – – –

*1 Rep = Push-up + Row L + Row R

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

5 Strict Pull-Ups [or C2B]*

10 Hand-Release Push-Ups

15 KB Swings

*Athlete choice each round on Strict or C2B Pull-Ups