CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

20 Mountain Climbers

7 Up-Downs

-into-

1 ROUNDS

10/8 Cal Row

10 Scap Pull-ups

10 Kip Swings

10 Knees to Chest

Warm-up (No Measure)

5 SETS x 3 REPS*

SET 1 → Controlled Deadlifts from mid-shin —

SET 2 → Mid-shin to :02 Pause at below the kneeET 3 → Below the knee to :02 Pause above the knee

SET 4 → Above the knee to :02 Pause mid-thigh

SET 5 → Segmented Tempo Deadlift

Strength

Deadlift (4-4-4-4*)

4-4-4-4*

Segmented Tempo Deadlifts

– No more than 50-60% of 1RM

*PAUSE FOR 0:02

– Below the knee

– Above the knee

– At mid-thigh

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row

12 V-up

10 Deadlifts (155/105)