CrossFit Afterburn – BURN 60

Metcon (AMRAP – Rounds and Reps)


30 Dumbbell Hang Clean and Jerks (50/35)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)
With 16 minutes to work, looking to find a pace in round 1 that is sustainable past the half way point of the workout.

We’ll be alternating arms every 5 reps on the dumbbell. While the arms won’t likely be too fatigued, lungs can get taxed here. 1 break at the 15 rep mark may be a good idea from the onset of the workout.

The bike and burpees are our steady state movements. If we had to pick one to go faster on than the other, it would be the bike. Moving faster on the bike gives us an exponential return in calories. Once to the burpees, we want to always be moving, even if that is at a slower pace. More important than going fast here is being prepared to pick up the barbell.

2-3 sets on the deadlift is ideal to finish out each round. 10-5 or 8-7 are options for 2 sets. 5-5-5 or 6-5-4 are options for 3 sets.

Metcon (No Measure)

In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell weight should be something that athletes could do unbroken when fresh. The other weighted movement, the deadlift, should also be a weight that athletes could do unbroken (15+ reps) when fresh. There is no need to stand to full extension on the burpees, as the jump over the bar takes care of that. If unable to Assault bike, complete equal calories on another bike or rower. Stagger by 3 minutes if short on equipment.