CrossFit Afterburn – BURN 60

Metcon (Time)

3 Rounds:

200′ l Farmers Carry

20 floor Press

200′ Front Rack Carry

20 Deadlifts

Dumbbells or Kettlebells: (50’s/35’s)
If athletes are going to break on the carries, it is best to do so at the 150 foot mark. This allows them to rest, pick up the bells, complete the last 50 feet, and go right into the next movement. Already holding on to the dumbbells makes it easier to knock out the first set of bench press or deadlifts.

There are a few options on the deadlifts and bench press to consider:

**2 Sets:** 10-10 or 12-8

**3 Sets:** 8-7-5

One little thing that can also help athletes minimize extra work is to save the last deadlift for the start of the farmers carry. Breaking at 19 reps and then completing the 20th deadlift on the start of the farmers carry is better than doing 21 deadlifts. Working hard and smart!