CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 ROUNDS

0:30 Row @conversational pace

→ :30 Row @moderate pace

10 DB Strict Press

→ 10 DB Push Press

10 Alt. Step-Overs

→ 5 Box Jump Overs

Workout

Metcon (Distance)

EMOM x 18 MINUTES

MIN 1 – :45 Row*

MIN 2 – 15 DB Push Press

MIN 3 – 10 Box Jump Overs

*Try to keep row below 28 Strokes Per Minute
Score is the furthest distance rowed in :45