Announcements

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CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

4:00 Bike/Row

-THEN-

AMRAP WITH REMAINING TIME LEFT

10 Bootstraps

10 KB DL

10 Alt Step Ups

10 Up-Downs

10 Scap Pull-Ups

Workout

Metcon (No Measure)

DEATH BY [7:00 CAP]

Russian KB Swings (70/53)|(53/35)

6-12-18-24-30-Etc…

*Reps increase by 6 every minute

– – – – – – Rest 3:00 – – – – – – –

DEATH BY [7:00 Cap]

Up-Down Box Jump Over (20)

5-10-15-20-25-Etc…

*Reps increase by 5 every minute

– – – – – – Rest 3:00 – – – – – – –

DEATH BY [7:00 Cap]

Kipping Pull-Ups (C2B Optional)

4-8-12-16-20-Etc…

*Reps increase by 4 every minute

*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

Optional Finisher

Metcon (Time)

FOR TIME

400m Walking Lunge

(Score is Time)