CrossFit Afterburn – BURN 60

Metcon (AMRAP – Reps)

AMRAP 5:

27/20 Calorie Row

27 Thrusters (115/80)

27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups
Athletes are likely looking at completing more rounds and reps with each AMRAP, as the number of reps, weight, and complexity goes down.

The sticking point will be different depending on the athlete. Let’s play to our strengths and chip away at the other movements. For some, this may mean moving quickly through the row and thrusters while managing the gymnastics. For some, the gymnastics may be the strength over the barbell. No matter the plan, 5 minutes of moving as much as possible is the goal.

The big sets of thrusters (27’s and 21’s) can be broken into 2-3 sets. Athletes can aim to break the lighter set of 15’s into 1-2 sets. Gymnastics will be athlete specific, but we can shoot for somewhere between 2-5 sets depending on the movement. Putting some numbers below as potential guidelines for each rep number.

### 27 Reps

2 Sets: 15-12

3 Sets: 12-9-6

4 Sets: 8-7-6-6

5 Sets: 7-5-5-5-5

### 21 Reps

2 Sets: 12-9

3 Sets: 8-7-6

4 Sets: 6-5-5-5

5 Sets: 5-4-4-4-4

### 15 Reps

2 Sets: 9-6

3 Sets: 5-5-5

4 Sets: 4-4-4-3

5 Sets: 3-3-3-3-3

Metcon (No Measure)

In these short and fast five minute intervals, athletes will choose weights that they could complete at least 15, 25, and 30 unbroken thrusters respectively when fresh.

Those with goals of competing in the sport of CrossFit can complete chest to bars in the first round. Those with goals outside the gym can complete chin over bar pull-ups. Within these windows, all athletes should make it to the gymnastics. Ideally we’re choosing a variation here that athletes could complete in 2 sets when fresh. If athletes finish the gymnastic movements, they will head back to the rower.

Scores are rounds and reps. Stagger on opposite 5 minute windows if short on machines.