CrossFit Afterburn – BURN 60

Warm-up

Warm-up (No Measure)

3 ROUNDS, Increasing Pace Each Round…

21 → 15 → 9 Cal Bike

10 Front Squat* [Empty Bar]

5 Up-Downs Over Rower

10 Deadlift [Empty Bar]

– 0:30 Walking Rest –

Then…

Front squat Prep…

5 Reps Front Squat

Add light weight…

2 Sets of 5 Reps of Full squats (focus on cycling reps!)

*0:01 Pause at bottom
15 minutes to complete warm up

Workout

Metcon (Time)

FOR TIME

ON A 15:00 RUNNING CLOCK, Parts 1 & 2…

– – – – – – – – – – – – – – –

PART 1: FOR TIME

21-15-9

Front Squat ( M,55#-95#/ F, 35#-65#)

Burpee

CASH OUT: 45 cal bike/row [or 3 lap run]

-12:00 Hard Cap on Part I-

– – – – – – – – – – – – – –

PART 2: DEADLIFT

For reps, or Find 1RM

Deadlift (1×1)

IN THE REMAINING TIME…

1RM DeadLift

-15:00 Hard Cap on Entire Workout-

*If you finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.