CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

0:30 Inchworms

0:30 Cossack Squats

0:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)

10/10 Elbow Punches

0:30 Squat Hold

10/10 Leg Swings

Strength

Front Squat (3-3-3-3-3)

Build to 3RM Front Squat

DON’T FORGET to sign-in for class and enter your heaviest weight!

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*Heavy weightlifting for the Strength Section with the goal of athletes establishing a new 3RM Front Squat or a heavy max for the day. In this format, we are controlling the volume while allowing the athlete to progress up by 3s

Partner Workout

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…

150 Double Unders

100 DB Thrusters (35/25)|(25/15)

150 Double Unders

Max Deadlift (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.