CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row @24 strokes/minute

10 Bodyweight Romanian Deadlifts*

0:30 DBL KB Front Rack Hold

1 ROUND

1:00 Row @28 strokes/minute

10 DBL KB RDLs**

0:30 DBL KB Front Rack Carry

Workout

Metcon (Time)

4 ROUNDS FOR TIME

500m Row

15 DBL KB RDL

50m* DBL KB Front Rack Carry

-18:00 Hard Cap-
– – – – – – – – – – – – – – – – – – – – – – –

*50m = 165 feet

We are mixing in aerobic capacity training, with posterior chain strength work, and a grip and gait stabilizer.