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CrossFit Afterburn – BURN 30

Warm-up

Warm-up (No Measure)

2 SETS (6 Min Cap)

:30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2)

10 Alt Sampson-Step Back Lunges (:01 Pause OH)

10 Slam Ball or Wall Ball Deadlifts

10 Slam Ball or Wall Ball Strict Press

10 Slam Ball or Wall Ball Bent Over Row

20 Toe touches to the top of the Ball (fast feet)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

12 Ring Rows

12 plate g2o

-Rest 1:00-

AMRAP x 3 MINUTES

8 Ring Rows

8 plate g2o

-Rest 1:00-

AMRAP x 2 MINUTES

4 Ring Rows

4 plate g2o