CrossFit Afterburn – BURN 60

Metcon (No Measure)

The bike is the buy-in (only happening once) to the three round triplet workout. The pull-up variation should be something that athletes could complete in 2 sets when fresh. Those with goals in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside the gym can complete chin over bar pull-ups. We’ll base our barbell weight off the limiting factor, the overhead squat. This should be a weight that athletes could complete at least 20 unbroken repetitions when fresh and within 2 sets during the workout. If short on bikes, stagger by 4-5 minutes. If unable to Assault Bike, complete one of the following:

50/35 Calorie Row

Metcon (Time)

For Time:

50/35 Calorie Assault Bike

Directly Into…

3 Rounds:

21 Chest to Bar Pull-ups

15 Overhead Squats (55-115/15-80)

9 Power Clean and Jerks (55-115/15-80)
tarting out on the bike, athletes can aim for a fast start for the 5-7 second before settling into a moderate pace to the finish. Let’s keep in mind the bike is the buy-in. We should feel ready to attack the 3 rounds triplet once we are done with our calories.

Once to the three round triplet, there are a few options we can consider as bar as the break-up strategy goes. Recommendations are as follows:

**21 Chest to Bar Pull-ups **




**15 Overhead Squats **

15 Straight



**9 Clean and Jerks**

9 Singles