CrossFit Afterburn – BURN 60

Partner Warm-up [Bike/Row] (No Measure)

One partner Bikes [or Rows] while the other partner completes 1 ROUND of exercises, then switch.
6 Pause Squat [3 Sec]

7 Press [Plate]

8[ttl] Plate Circles [Head]

7 MIN WARM-UP

Strength

Back Squat

E2MOM FOR 5 SETS

3 Back Squat @70-80% of 1RM

*Heavier than last week.

START WITH WARM-UP SETS:

10 Reps – Empty Bar

8 Reps – Light

6 Reps – Moderate

Workout

RX: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

9 Overhead Squat [95/65]

9 Bar Facing Burpee

INT: Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

9 Overhead Squat [65/45]

9 Bar Facing Burpee

– – – – – – – – – – – – – – – – – – – – – – –

*If you cannot reach depth, or keep the elbows locked out, then BACK SQUAT