CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

‘Old School Gym Class” Warm-up…

3 ROUNDS

10 High Knees (each)

10 Sit-ups

10 Mountain Climbers (each)

10 Arm Crosses

10 Tuck-Jumps

Extended Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – Row 250 meters

MIN 2 – Max Slam Balls

Workout

Metcon (7 Rounds for weight)

7 SETS FOR LOAD*

1 Deadlift

1 Power Clean

1 Hang Power Clean

1 Push Press

1 Push Jerk

1 Split Jerk

-Rest as Needed b/t Sets-

*Sets must be performed unbroken.
Our workout today is a weightlifting complex that will be scored for load. We want to get after some heavy sets but as always form will dictate load. If you have to stay at a moderate-light load and focus on technique and barbell cycling. about :45-1:00 per set with 2:00 rest between sets.

(~21 minutes for the workout)