CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Slam Balls

0:30 Row

8 Sit-Ups

0:30 Row

8 Squats [3-2-1]

–> 8 Air Squats (normal tempo)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

12 Slam Balls

12 Sit-Ups

12 Air Squats

300/250m Row

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10 Alt. Leg Lifts Over Slam Ball

10/10 Clam Shells