CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

BARBELL WARM-UP*

-5 reps together as class and then the other 15 reps on your own

20 Romanian Deadlifts

20 Hang Muscle Cleans

20 Elbow Punches

20 Hang Power Cleans

20 Front Squats

20 Strict Press

20 Push Press

Strength

Clean and Jerk (3RM)

ON A 20:00 RUNNING CLOCK…

Build to 3RM Clean & Jerk*

*Power or Full, Athlete Choice

(Score is Load)

Workout

Metcon (AMRAP – Reps)

AMRAP x 7 MINUTES*

Clean & Jerks (135/95)|(95/65)

*Every minute including 3,2,1 go…perform 15 Air Squats

(Score is Reps)

Metcon (AMRAP – Reps)

*classes between 8am-5pm

AMRAP x 7 Minutes

DB/KB Clean & Jerks(50/35) (30/20)

*Every minute including 3,2,1 go…perform 15 air squats