CrossFit TTG – CrossFit


Every 3 Minutes for 6 Minutes

10 Scap Pull Ups

10 Plank Transitions

7 Ring Rows

7 Burpees

Perform Steady, unweighted step ups in the

remaining time

Skill work

Every Minute for 3 Minutes

5 False Grip Ring Rows

Every Minutes for 3 Minutes

5 Low Ring Transitions

Every Minute for 3 Minutes

5 High Ring Transitions w/o the dip

A: Metcon (AMRAP – Rounds and Reps)

With a partner, alternating full rounds for 14 Minutes:

12 DB Push Press

6 Double DB Box Step Overs

3/2 Muscle Ups

DBs/Box: 50s/35s, 24/20″
Feel: Muscular Overload

Pacing: Reach

Target Score: 4-5 Rounds for each partner

Firebreather Score: EMOM or Faster


– DB Push Press: Should be one set the entire workout

– DBL DB Box Step Over: Should be an unbroken set each round

– Muscle Ups: One set each round. Since we are near the open, scale

with BMUs, Chest to bar, or Chin Over Bar Pull Ups. Consider doubling

the reps for a pull up variation while still maintaining 1 set.

Coach Focus: For athletes performing muscle ups, focus on their

transitions based on the skill work. For non muscle-uppers, ensure their

DB box step overs are efficient.

SCOR: Metcon (Time)

4 Rds (20 Cap)

15 Bench Dips

20 Alt DB press

15 Sit ups

15/11 Cal Rower