Announcements

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

CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3:00 Bike (EZ → MOD → HARD)

Then…

AMRAP x 5 MINUTES

10 Alt. Lunges

5 Controlled Shoulder Kips (keep the swing tight)

10 Med Ball Ground 2 OH

5 V-ups or Tuck-ups

Then…

2:00 Additional Squat Prep…

10 Bootstrapper Squats (slow and controlled)

:30 Bottom of Squat Hold (open ankles, hips, quads)

10 1+¼ Squats (1 full squat, then up/down ¼ then up)

Workout

Metcon (Time)

FOR TIME*

5 ROUNDS FOR TIME

30 Wall Balls(20/14)|(14/10)**

15 Toe To Bar

-20:00 Hard Cap-

*Work can be completed in any order
Movement Adjustments

Wall Ball – Medball squat clean

T2B – weight sit up

-20:00 Hard Cap-