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