1/15/21

14
Jan

1/15/21

CrossFit TTG – CrossFit

Warm-up

Every 2 Minutes for 8 Minutes

8 Bar Facing Burpees then max reps:

R1: PVC Pass Throughs

R2: Box Jumps (Step down)

R3: Ring Rows

R4: Calorie Row

A: MF21.4 (AMRAP – Reps)

AMRAP 20 Minutes

3 Rounds of:

9 Bar Facing Burpees

6 Power Snatch 85/60lbs

3 Chest to Bar Pull Ups

then,

3 Rounds of:

12 Bar Facing Burpees

9 Power Snatch 85/60lbs

6 Chest to Bar Pull Ups

then,

3 Rounds of:

15 Bar Facing Burpees

12 Power Snatch 85/60lbs

9 Chest to Bar Pull Ups

then, in the remaining time, AMRAP of:

18 Bar Facing Burpees

15 Power Snatch 85/60lbs

12 Chest to Bar Pull Ups

Score is total reps. Completing all 3

rounds of the 15, 12, and 9s is 243 reps

total. Add any additional reps from the

AMRAP portion.
Feel: Conditioning/Gas

Pacing: Sustain

Target Score: Complete 6 rounds and get into rounds

7-9

Firebreather Score: Complete 1 or more rounds of the

final AMRAP.

Scaling

– Power Snatch: barbell should be light enough to be

performed as touch and go for most of the workout

(not unbroken, but not singles).

– CTB should be 2-3 sets or less each section.

SCOR: Metcon (AMRAP – Rounds and Reps)

22 AMRAP

10 Burpees

12 bent over row BB

25′ Bear Crawl

12 Shoulder taps

10/8 Cal bike