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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)