CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

3 ROUNDS…

:30 Bike (Legs Only)

50ft. High Knees

:30 Bike (Arms Only)

50ft. Straight Leg Kicks

:30 Bike (Arms + Legs)

200m Jog

Workout

Metcon (Calories)

NOT FOR TIME*

400m Run

into…

10 ROUNDS

:15 Max Calorie Bike

:45 Easy Pedal

into…

400m Run

-16:00 Hard Cap-

*Workout is for max effort sprints on bike. Runs should be slow jogs.
Score is lowest number of calories in the ten rounds.