Announcements

GYM IS CLOSED ON THURSDAY 24TH
-We are doing renovations to the gym-

CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

TABATA 8 ROUNDS :20 ON // :10 OFF

Movement 1: Single Unders

→ Double-Unders

Movement 2: DB Deadlifts

→ DB Upright Shrugs*

Movement 3: Hollow Rocks

→ Supermans

Movement 4: Up-Downs

→ Burpees

*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.

Workout

Metcon (Time)

EVERY 1:30 FOR 8 SETS

5 Burpees

10 DB Hang Power Cleans

30 Single-Unders

Or if you need to do less

3 Burpees

7 DB Hang Power Cleans

18 Single-Unders

Optional Finisher

Warm-up (No Measure)

2 SETS

5/5 Single Leg DB Romanian DL

20 Alt. DB Plank Taps

30 Russian Twists