CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

10 MB Front Squat

10 Sumo DL [Empty Bar]

10 Step-ups

10 Press [Empty Bar]

8 MB Thrusters

8 High Pulls [Empty Bar]

8 Box Jump [Step-down]

8 Tempo Push Press (1-1-2)

6 Wall Balls

6 SDLHP [Empty Bar]

6 Box Jumps [Fast]

6 Push Press [Empty Bar]

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
5:30PM – SUB BURPEE FOR PUSH PRESS

Strength

Metcon (Weight)

POST WORKOUT STRENGTH*

2-3 SETS

6/6 DB Goblet Step-up (45/30)

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

*Perform Strength After the Workout!