CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS (2:30 CAP)

5/5 S/A KB Strict Press [0:02 pause OH]

5/5 S/A KB High Pulls

10 Alt. Step-Ups

0:30 Bike

Into ….

2 ROUNDS (2:30 CAP)

50m Double KB Overhead Carry

10 Hollow Rocks

1:00 Bike

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 15 KB or DB Push Press

MIN 2 – 15/12 Cal. Bike

MIN 3 – 15 Box Jumps

(Score is Weight)