Announcements

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CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

20/15 Cal. Bike

Into …

TABATA (8 ROUNDS, 0:20 ON // 0:10 OFF)

MVMT 1 – Alt. Forward Lunges

MVMT 2 – Single-Unders

MVMT 3 – Hollow Hold

MVMT 4 – Double-Under Practice

Into …

20/15 Cal. Bike

Workout

Metcon (Time)

FOR TIME

– – – – – – – – – – – – – – – – –

50/40 Cal. Bike*

50 Walking Lunges

300 Single-unders

50 Walking Lunges

50/40 Cal. Bike*

– 16:00 MIN CAP –

*IF ON ROWER: 60/50 Cal

Other option–

40/30 Cal. Bike

30 Walking Lunges

200 Singles

30 Walking Lunges

40/30 Cal. Bike
The bike should take anywhere from sub 4:00 to 4:30