Announcements

– Please reserve the class that you will be attending on the WODIFY APP

CrossFit Afterburn – BURN 30

Warm-up

Partner Warm-up [Bike/Row] (No Measure)

One partner Bikes [or Rows] while the other partner completes 1 ROUND of exercises, then switch.
20 Jumping Jack

20 Mountain Climber

5 Scap Push-up

5 Diamond Push-up

5 Regular Push-up

5 Wide Push-up

5 MIN WARM-UP

Workout

RX: Metcon (AMRAP – Reps)

E5MOM FOR 3 SETS

600m Run*

Max HR Push-ups

– – – – – – – – – – – – – – – – – – –

SCORE = Total HR Push-up

*600m Run = 2 Laps around the building, WITHOUT the extra run to the haunted playground at the end.

INT: Metcon (AMRAP – Reps)

E5MOM FOR 3 SETS

400m Run*

Max Knee HR Push-up

– – – – – – – – – – – – – – – – – – –

SCORE = Total Knee HR Push-ups

*400m Run = 1 Lap around the building + extra run to the haunted playground