1/14/21

CrossFit TTG – CrossFit

Warm-up

1:00 Row

20 RDLs

1:00 Row

15 Front Squats

1:00 Row

10 Hang Squat Cleans

1:00 Row

5 Split Jerks

1:00 Row

All done with an empty barbell

A: Metcon (Time)

5 Rounds

15/12 Calorie AAB

:20 L-Sit Hold

1 Clean and Jerk 80-90%

Rest 3:00
Feel: Gas/Heavy

Pacing: Sustain

Target Score: Sub-3:00 each round

Firebreather Score: Sub-2 Minutes each round

Scaling

– Bike Calories should be completed in less than 1:15 Minute each

round. For reference, it takes roughly 1:00 to perform 15/12

calories at 376/302 watts, respectively.

– L-Sit: 2 Set Cap each round. May be done on parallettes or

hanging from a bar, and may be modified to a bent knee L-Sit

hold.

SCOR: Metcon (Time)

5 Rounds

15 DB Thruster

12 DB Snatch

10/8 Cal Row