12
Oct
10/13/20
CrossFit TTG – CrossFit
Warm-up
2 Rounds
25’ Duck Walk
25’ Inch Worm
200m Run
12 Empty Bar Pendlay row
A: Metcon (Time)
3 Rounds 22 Cap
12 Front Squats 185/125lbs
800m Run
3 Rope Climbs
Feel: Gas
Pacing: Sustain
Target Score: 18-22 Minutes
Firebreather Score: Sub-15 Minutes
Scaling:
– 5x Banded Strict Pull Ups (15 reps per round) for Rope
Climbs
– Run should never exceed 5 minutes
Accessory
In as few sets as possible
Accumulate 3 minutes in a Superman
Hold
Feel: Muscular Overload
Pacing: Reach
Target Score: 3-6 sets
Firebreather Score: 1-2 sets
SCOR: Metcon (5 Rounds for time)
E5M for 25 Min
14 Alt DB C&J 35/25
20 Air Squat
12 Alt DB C&J
10 Burpees
10 ALT DB C&J
10 Push Up
Every 5 Minutes for 25 Minutes a total of 5 rounds.
Feel: reach
Each round should be max effort to ensure the longest rest