CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS (INCREASING EFFORT)

:40 Run, Row, Bike

10 WB Box Step-overs

10 Wall Ball Deadlifts

10 Wall Ball Thrusters

-8 min cap-

Warm-up (No Measure)

( 5 min window)

1 ROUND

10 Boot Strap Stretches

10 Groiners

10 Kang Squats

From here, get under barbells and complete the below…

4 SETS x 5 REPS

SET 1 → Tempo Back Squat (2121) w/ empty BB

SET 2 → Tempo Back Squat (22X1) w/ empty BB

SET 3 → Tempo Back Squat (21X1) w/ light weight

SET 4 → Back Squat w/ light weight

Strength

Back Squat (5-5-5-5-5-5-5-5-5-5)

15 Minute Window

Back Squat 50 Reps in

Every 5 Back Squats you take a break*

*Increase weight every other round. Keep weight light-moderate.

*Log heaviest weight

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Wall Balls (20/14)

10 Upright KB Rows(35#-70#/15#-40#)

8 KB Box Step UP (24/20)
Everyone should be aiming for 6-8 rounds!