CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 QUICK ROUNDS…

5 Bootstrappers

10 Squat Jumps

2 QUICK ROUNDS…

5 Push Ups

10 Plank Shoulder Taps

2 QUICK ROUNDS…

10 Empty Barbell Deadlift

5 Muscle Clean + Push Press

Workout

Metcon (Time)

“12 DAYS Of AfterBurn”

METCON

FOR TIME*

Day 1 – 100m Run

Day 2 – Power Clean (185/125)|(135/95)

Day 3 – Burpees to a Plate

Day 4 – DB Push Press (50/35)|(35/20)

Day 5 – Toes to Bar

Day 6 – Hand Release Push-ups

Day 7 – Plate Ground to OH (45/35)|(35/25)

Day 8 – Wall Balls (20/14)|(14/10)

Day 9 – Deadlifts (185/125)|(135/95)

Day 10 – Walking Lunges

Day 11 – DB Thruster

Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

Metcon (No Measure)

Bar Muscle Up – Scale to a Burpee Pull Up.

DB Thrusters – Front or Air Squat.

Plate G2OH – If unable to go OH, scale to Russian KB Swings.

Toes to Bar – Tuck Ups or V Ups.

Run – If unable to run, a bike or rower for :30 at a hard effort.