CrossFit TTG – CrossFit


4 Rounds (Start with empty bar and add weight

each round)

7 Clean Deadlifts

7 Clean Pulls from High Hang

7 High Hang Power Cleans

7 Front Squats

3 Tall Box Jumps (Step down)

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes in Teams of 3,

rotating full rounds

5 Box Jumps 36/30″

2 Touch and Go Squat Cleans
Feel: Gas/Heavy

Pacing: Sustain

Target Scores: 8 Rounds for each athlete.

Firebreather Scores: 10+ Rounds for each athlete

Coach Focus: Start at a moderate weight (approximately 65%) and

aim to increase the barbell weight each round.

Additional Notes: Alternating full rounds, teammates may help

change the barbell weight for working athlete. The barbell loading

should be heavy enough that at some point, even when the next

athlete is up they may require additional rest before starting their

round/attempting their cleans.