CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

‘25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

‘25 SA DB OH Walk ®

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

Strength

Metcon (Weight)

5 SETS of 5 HVY REPS

STRICT PRESS

-After Every HVY SET hold a :30 hollow hold or plank

*Log in your weight

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Shoulder To Overhead (155/105)|(115/75)

15/12 Cal Row

Row — Sub for a 15/12 cal Assault Bike or 200m Run.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)