CrossFit Afterburn – BURN 60

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 lap Run

20/14 Calorie Row or 14/10 bike

20 Kettlebell Swings (53/35)

20 Wallballs (20/14)
We can put the movements in this workout into two categories. The first is the cardio movements and the second is the weighed movements. On the run and the row, the cardio movements, athletes can settle into a pace that they see themselves moving at consistency for a 5k effort. This would put them around a speed that they could maintain for 20+ minutes.

On the weighted movement, while athletes are capable of going unbroken early on, it might be best to break these into two sets. 10-10 or 12-8 from round one is something that athletes will likely be able to maintain throughout the workout. Following the wallballs, athletes can settle back into that low moderate pace on the runs. Rinse and repeat for the remainder of the 20 minute effort. Try to keep moving and minimize time spent resting.