Announcements

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CrossFit Afterburn – BURN 60

Warm-up

Partner Warm-up [Bike/Row] (No Measure)

One partner Bikes [or Rows] while the other partner completes 1 ROUND of exercises, then switch.
10 G2OH [Plate]

12[ttl] Plate Circles [around head]

10 Front Raise [Plate]

7 MINUTE WARM-UP

Strength

Snatch

E1.5MOM FOR 8 SETS

1 Snatch

– Can be Power or Squat

– Start with Moderate weight, adding weight each set.

PLEASE NO DROPPING BARS ON FLOOR [Use pads]

Workout

RX: Metcon (AMRAP – Reps)

12 MIN EMOM*

MIN 1: 0:45 Max Power Snatch (95/65)

MIN 2: 0:45 Max Cals on Bike/Rower

PLEASE NO DROPPING BARS ON FLOOR [Use pads]

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

SCORING = Total Reps of Snatches and Cals

COACHING = 0:15 Mandatory rest after each 0:45 work period.

INT: Metcon (AMRAP – Reps)

12 MIN EMOM*

MIN 1: 0:45 Max Power Snatch (65/45)

MIN 2: 0:45 Max Cals on Bike/Rower

PLEASE NO DROPPING BARS ON FLOOR [Use pads]

– – – – – – – – – – – – – – – – – – – – – – – – – – – – – –

SCORING = Total Reps of Snatches and Cals

COACHING = 0:15 Mandatory rest after each 0:45 work period.