CrossFit TTG – CrossFit


1:30 PVC Pass Throughs


AMRAP 6:00

50’ Walking Lunge

10 Empty Bar Hang Clusters

:20 HS Hold

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes, Alternating Full Rounds w/

a Partner:

As an unbroken complex:

5 Touch and Go Squat Clean Thrusters 95/65lbs

Immediately into:

30′ UB OH Walking Lunge 95/65lbs

The complex is performing all clusters unbroken, touch and go. Once the final cluster is locked out overhead, begin lunging. For scoring,

5′ = 1 rep.
Feel: Muscular Overload

Pacing: Reach

Target Score: Each Partner performs 7+ Rounds

Firebreather Score: EMOM or faster


– Barbell: Should be light enough that athletes do not hesitate to go when it’s their turn. Err on the side of lighter if athletes are between deciding between two different weights.

– OHWL: If OH mobility is an issue, a front rack lunge is the preferred substitution.

Coach Focus: We are looking for partners to trade fast sets back and forth for the entire 20 minutes. Coaches should watch athletes move through 2-3 reps of both movements, in succession, before determining if the weight is appropriate.

Scor: Metcon (4 Rounds for time)

E5M for 20 Minutes

30 Jump Rope

20 OVHD Lunges

10 Devils Press

30 Jump Rope
– I want you to keep track of the time it takes you to complete the round

– Try to keep score the same every round so learn your pacing