CrossFit TTG – CrossFit
20/16 Calorie Row, moderate pace
16 A-frame Toe Touches
12 S. Arm DB Strict Press (6 per arm)
8 DB Hang Snatches (4 per arm)
A: Metcon (6 Rounds for time)
AMRAP 5 Minutes x 6
In the first 2 Minutes of the 5 Minute
Row 40/30 calories
For every calorie not completed in the
two minute window, immediately
perform 1 Devils’ Press with 35s/20s.
Rest the remainder of the interval.
*There is a 10 rep cap on the Devil’s
Presses each round.
Feel: Muscular Overload/Conditioning
Target score: Completing at least 1 round without penalty DB HC&Js
Firebreather: Finishing 40/30 calories before the 2 minute mark in 3 or
– We are looking for athletes to be rowing very hard for these two minute
windows in an attempt to not have any penalty reps. Row Calories:
Everyone should have a calorie number that is possible (at a very
challenging pace) to complete in under 2 Minutes in their first window.
This will vary significantly from athlete to athlete based on fitness and
size, so think about options for athletes.
– Devil’s Press DB weight should be on the lighter side – not the usual 50s/
Coach Focus: Athletes should be encouraged to row hard enough to avoid
SCOR: Metcon (No Measure)
Every 5 Minutes for 30 Minutes
30 Mountain Climbers
20 Air Squats
14 FR Lunges 35/20#