CrossFit TTG – CrossFit


2 Minutes mash calves per side


200m Run

15 Burpees

20 A-Frame Toe Touches

A: Metcon (Calories)

In Teams of 2

AMRAP 35 Minutes

1000m Run

5:00 Row for Calories

1000m Run

5:00 Ski for Calories

1000m Run

5:00 C2 Bike for Calories

Split Machine as desired, athletes run


Score is total calories completed. If athletes

finish on a run, 100m = 1 “rep”.
Feel: Cardio

Pacing: Sustain on the Run, Reach on the Row

Target Score: 225+ calories (average of 15 cal/min), completing 3 Machines (1 round) and start the 4th 1000m Run.

Firebreather Score: 320+ calories (20 cal/minute), including calories on the Row in Round 2.


– Run: Reduce distance, Goal is 1K to take 4-7 Minutes

– Machines: Athletes may start on different machines if logistics are an issue. If you do not have one of the machines, 1 Burpee =

1 Calorie or 10 Double Unders = 1 Calorie

Coach Focus: Coaches should partner up athletes based upon capacity for today’s workout. You want to put your fire breathers with your other fire breathers. When teams get to the machines, keep the output fast and the working time short so that calories can churn over quickly. Athletes should sustain their running

pace, and reach on their rowing pace.

Additional Notes/Resources: Note the run is done together and the machine is split between partners. Coaches should feel free to give running partners a band or some sort of tether that they can each hold so partners run together the entire workout.