2/4/21

CrossFit TTG – CrossFit

Warm-up

3 Rounds

10 Scap Pull Ups

10 Scap Push Ups

Then

3 Rounds (Primer – see note to the right)

8 Alt. DB Snatches 50/35lbs or less

8 DB Facing Burpees

Then

:10-:15 Bike Sprint/100m run/100m row

A: Metcon (Distance)

AMRAP 10 Minutes

5-10‘ HS Walk

turn 90 degrees

5-10‘ HS Walk

turn 90 degrees

5-10‘ HS Walk

turn 90 degrees

5-10‘ HS Walk

OR

EMOM 10 Minutes

:30 HS Walk Practice

B: Metcon (Time)

For Time (15 Cap)

10 Rounds

3 Power Snatches 135/95lbs

Bike 400m
Feel: Conditioning

Pacing: Sustain

Target Score: Sub-15 Minutes

Firebreather Score: EMOM or Faster

Scaling

– Barbell weight should allow for some touch and go reps,

possibly switching to quick singles.

– Bike may be AAB or C2. Substitute a 200m run outside or a

200m row/ski.

SCOR: Metcon (AMRAP – Rounds and Reps)

20 AMRAP

16 PP w/ DB

40 Jump Rope (20 Jumping Jacks)

10 Renegrade Rpw