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CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

Bike @ Moderate Pace for 2:00

1 ROUND

8 Up-Downs

8 Cossack Squats

8 Banded Pass Through

8 Back Rack Squat

Into…

1 ROUND

6 Burpees

6 Banded Lunge Pass Through

6 Front Squat

6 Snatch Grip Sots Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 power clean + 1 hang squat clean + 1 front squats

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat clean(95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat clean (95/65)|(65/45)

(Score is Reps)

Warm-up (No Measure)

DOWN AND UP

CLEAN HIGH PULL

MUSCLE CLEAN

3 CleanDeadlift

3 High Hang Muscle Clean

3 High Hang Power Clean + 3 Front Squat

3 High Hang Squat clean

3 Hang Squat clean

3 Squat clean

After the progression athletes will perform two sets of the complex with the barbell:

2 SETS

1 Power clean + 1 Squat clean+ 1 front squat