Truthfully, any routine that follows the no-nonsense rule of “calories in vs. calories out” — i.e. expending more calories via physical activity than you consume through food and drink — will cause you to lose weight.
If you do CrossFit, you will almost certainly drop fat. “High-intensity interval training, common to CrossFit, is very effective for weight loss.” (in conjunction with a healthy diet and sleep schedule, of course).There is a prolonged calorie burn/metabolic effect after the workout is finished.”
In 2013, researchers examined the effects of a CrossFit workout on aerobic fitness and body composition, the results of which were published in the Journal of Strength and Conditioning Research. After 10 weeks of training, participants showed significant improvement in VO2 max, as well as a decrease in body fat percentage.