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