CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

7 Minute AMRAP

0:45 bike or row

10 Squats

10 DB Front Squats

10 push up

10 strict press

10 push press

Workout

Metcon (Time)

FOR TIME

30-20-10

Cal. Row

DB Thrusters

-12:00 Hard Cap-

*Cals on bike or 400m – 200m – 100m Run!

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 DBL DB Bicep Curls

15 Single DB Overhead Tricep Extension