CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

On A 3 MINUTES RUNNING CLOCK…

:30 Slow pace on bike/rower

:30 Sprint

-THEN-

AMRAP X 9 MINUTES

7/7 DB Single Arm Bent Over Row

25’ Bear Crawl

25’ Reverse Bear Crawl

7/7 DB Single Arm Thruster

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

20/15 Cal Bike

15 Hand Release Push-up

10 single arm ring row each arm or 10 strict pull up

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk Play*

*Suggested Drills…

Beginners – Pike Walk or HS Hold

Intermediates – Box Rotation or Wall Walk

Advanced – Max Distance Walk