CrossFit Afterburn – BURN 30


Warm-up (No Measure)

1:00 Row (EZ → MOD Effort)

25ft. High Knees

1:00 Bike (Mod Effort)

25ft. Butt Kickers

100m Run (Hard Effort)

10 Straight Leg Swings (forward/back + Side to Side)


Metcon (Time)


750/500m Row

600m Run

40/30 Cal Bike

-Rest 2:00-

40/30 Cal Bike

600m Run

750/500m Row

-20:00 Hard Cap-
This workout is a long, steady effort. Athletes should aim to feel good and keep their breathing under control while going through each round. Maintaining a solid breathing pattern will be crucial here


reduce the distances and goals to a number that they can reach with a moderate-hard effort at or under under the following time ranges, for both efforts.

Row – 3:00 min

Run – 2:30-3:00 min

Bike – 2:30 min