CrossFit Afterburn – BURN 60

Metcon (No Measure)

Partnering up for this longer AMRAP workout. Athletes will split reps however they see fit. The only weight consideration is the wallball weight. This should be something that athletes could complete 25+ reps unbroken when fresh. For a team of 1 guy and 1 girl, complete 40 calories. If short on rowers, stagger by 3 minutes.

Metcon (AMRAP – Rounds and Reps)

In Teams of 2


75 Wallballs (20/14)

60 AbMat Sit-ups

45/30 Calorie Row

30 Burpee Box Jumps (24/20)
Partner workouts are simple because of the built in rest. The intensity will likely be a little lower than our typical team of three workouts, as the work to rest ratio is now 1:1 instead of 1:2. While the pace will be a touch slower, the goal is still the same. Move with a purpose and switch out before you start to slow down. Athletes can strategize however they’d like, but here are some popular breakup options for each movement:

**Wallballs and AbMat Sit-ups:** Switch Every 10-15 Reps

**Men’s Row:** 25-20 or 15-10-10-10

**Women’s Row:** 15-15 or 8-8-7-7

**Burpee Box Jumps:** Switch Every 5 Reps