CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 10 Ring Rows

+ MAX Jumping Jacks

MIN 2 – 10 Air Squats

+ MAX Alt. V-ups

Warm-up (No Measure)

Supinated B.O.R Prep

-10 Good Mornings

-7 Supinated Deadlifts

-5 Tempo Supinated BOR (2111)

-5 Supinated BOR w/ light weight

Strength

Metcon (No Measure)

EVERY 2:00 FOR 4 SETS

5 Strict Pull-ups**

15 Supinated Bent Over Row*

*Keep weight moderate.

** tough banded Pull-up or challenging Ring Row

Extended Warm-up (No Measure)

2 ROUNDS

5 DBL KB Deadlift

50ft Farmer Carry

2-3 Pull-ups or scaling option

Workout

Metcon (Time)

FOR TIME

200m Farmer Carry (53/35)

into…

7 ROUNDS

5 Pull-ups

10 Sit-ups

15 Air Squats

into…

200m Farmer Carry
15-20 min cap