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CrossFit Afterburn – BURN 30
Warm-up
Warm-up (No Measure)
1-2 ROUNDS (6 MIN CAP)
0:30 Bike
5 DB Deficit Push-Ups
10 Alt. DB Renegade Rows (no push-up)
0:30 Bike
5 DB Burpees
5 DB Hang Power Cleans
0:30 Bike
5 DB Squat Cleans
5 DB Push Press
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
3 DB Warrior makers
6/4 Cal. Bike
-Rest 2:30-
REPEAT!
(Score is Rounds + Reps)
– – – – – – – – – – – – – – – – – – – – –
1 Warrier maker =
Push-up
+ Renegade Row [1 each]
+ Hang Squat Clean Thruster
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 Hammer Curls
20 Hollow Rocks
0:30 DBL DB/KB Overhead Carry
(No Measure)