10/2/20

1
Oct

10/2/20

CrossFit TTG – CrossFit

Warm-up

3 Rounds

:20 Row Sprint

12 Wallballs

8 Empty Bar Good Mornings

A: Metcon (2 Rounds for reps)

AMRAP 3 Minutes x 5

200m Run

18 Wallballs 20/14lbs

6 Deadlifts 245/170lbs

Rest 2:00 between AMRAPs
Feel: Gas

Pacing: Reach

Target Score: 1 round + some running each interval

Firebreather Score: 1 round + 200m + most of or all of the

wallballs in R2 each AMRAP.

Scaling:

– Run should be 1:00 or less.

– Deadlifts and wallballs should be 1 set.

Coach Focus: Bracing in the deadlift each set.

Additional Notes/Resources: Restart each AMRAP. Two

scores: best round and worst round.

Accessory

3 rds

10-20 GHD

rest as Needed

SCOR: Metcon (Time)

10 Rds (25 Cap)

10 Push Up

15 Kb swing

10 Box Jump