CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

FOR TIME (6:00 CAP)

50 Single Unders

20 Box Step-overs

50 Single Unders

10/10 Single Leg DB Deadlift

50 Single Unders

20 DBL Hammer Curls

Strength

Deadlift (3-3-3-3-3-3)

EVERY 0:45 FOR 6 SETS

3 Deadlifts*

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

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

10 Deadlifts(185/135)

15 Box Jumps (24/20)

15 Deadlifts

15 Box Jumps

20 Deadlifts

15 Box Jumps

…and so on by 5 reps on Deadlifts. Box Jumps stay at 15 throughout.
This is going to be a long sweaty grind…you shouldn’t be moving super fast in the beginning minutes…we want to see a steady burn from start to finish. Everyone should feel confident that they can always do 5 reps with the weight they choose for the workout and they should be getting through their Box Jumps in 1:00 minute or less. Try and see who can get to and through the round of 30!