CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

0:30 Single Unders

0:30 S/L Single Unders (Left)

0:30 S/L Single Unders (Right)

0:30 Backwards Single Unders*

0:30 Double Under [Attempts]

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES [w/ Bar]

5/5 Single Leg RDL

5 Press

5 Push Press

5 Push Jerk

10 Lunges [no Bar]

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+ 1 Push Jerk

+ 1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 7 Push Press

Then Max Push Jerks Until 0:50 (115/75)|(75/55)

MIN 2 – 5 Burpees

Then Jump-Rope*

– – – – – – – – – – – – – – – – – – – – – – – – – –

*JUMP ROPE OPTIONS:

Intro – 75 Fast Singles

Intermediate – 40 Double-unders

Advanced – 40 Unbroken Double-unders

(Score is Reps)