CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

BUY IN…

15/12 Cal Bike (Easy Effort)

3 ROUNDS…

10 DBL KB/DB Bent Over Row

25’ Filly Walking Lunge (R)

25’ Filly Walking Lunge (L)

25’ Cross Body Walk (R)

25’ Cross Body Walk (L)

:20 FR Bottom of Squat Hold

BUY OUT…

15/12 Cal Bike (Hard Effort)

Cap the Warm-Up at 10:00

Skill

Warm-up (No Measure)

ON a 10:00 RUNNING CLOCK…

Muscle-Up Skill Development

SETS OF 3-5 REPS

Beginner – False Grip Ring Row

Intermediate – Strict Pull Up

Advanced – strict MU or Kipping MU

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50/40 Cal Bike or 70/60 cal row

50 Wall Ball (20/14)|(14/10)

*10 pull up

*5-10 Muscle Up