CrossFit Now – CrossFit
WOD
“Barn Burner” (5 Rounds for reps)
“Barn Burner”
x 5
3 MIN AMREP
50 Double Unders (75 Singles)
Bar Facing Burpees
Max Power Cleans
Rest 3 min between Rounds
Start with Lowest weight and go up each AMREP
1st AMREP – 21 BFB
2nd AMREP – 18 BFB
3rd AMREP – 15 BFB
4th AMREP – 12 BFB
5th AMREP – 9 BFB
RX+. -M-115/135/155/185/205. F-85/95/105/135/145
RX -M- 95/115/135/165/185 F – 75/85/95/125/135
50-59 -M – 85/105/125/155/175. F-65/75/85/105/115
60+ -M-75/95/105/135/155. F-55/65/75/95/105
Basics. – 25 JR, 10-8-7-6-5 Burpees, BB/PVC for PC
DESCRIPTION
We’ll build in weight with each round during these short intervals
With rest built in, look to move with a purpose during the work portion
Your score for each AMRAP is the total power cleans completed
Your final score is the total cleans over the 5 rounds
You should have at least 1 minute at the bar for each round
Adjust jump rope and burpees as needed to accomplish that
POWER CLEANS
Choose weights based of the following recommendations:
First 2 Rounds: Touch-and-Go Reps
Last 3 Rounds: Steady Singles
DOUBLE UNDERS
Choose a rep number or variation that takes under 1 minute to complete
AFTER PARTY
Midline WSU SU VUPS (Time)
Midline
50 Weighted Sit Ups
50 AbMat Sit-ups
50 V-ups
RX+- 50/35 DB
RX- 35/20#
M1- 20/15#
M2- 15/10#