Announcements

This Sunday 9/1 at 9AM we want to celebrate our transformation challenge. EVERYONE IS WELCOME

CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

Play a game! Then…

Afterwards, go immediately into …

2 ROUNDS

5 Glute Bridge-Ups

5/5 Single Arm Russian KBS

15 Single-Unders > Double-Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

10/10 Single Arm KB Suitcase Deadlifts

20 Russian KBS

20 Double-Unders

Optional Finisher

Warm-up (No Measure)

2-3 SETS

20 Alt. KB Plank Taps

40 Russian Twists