CrossFit TTG – CrossFit


2:00 per side, Mash Calves with Lax Ball


AMRAP 7 Minutes

7 Scap Pull Ups

6 DB Hang Snatches

5 Burpee Box Jumps (Step down)

4 Push Ups with a Twist

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 26 Minutes In Teams of 3

P1: 25/20 calories on a machine

P2: AMRAP of: 8 S-arm DB Hang Clean and Split Jerks 50/35lbs

10 Box Jump Overs 24/20″

P3: Rest

Once the athlete completes their machine calories, athletes rotate to the next station. Score is total rounds + reps of the C&J/Box Jump couplet.
Feel: Conditioning

Pacing: Reach

Target Score: Get fit!

Firebreather Score: Go fast!


– Machine shouldn’t ever take more than 1:30. AAB Calories: 20/16 or 300m Run

– S. Arm DB HC&J: Scale weight before Reps, Should be unbroken every set. Must alternate arms.

– BJOs: Scale height of box before scaling to step overs.

Coach Focus: When the machine partner finishes their calories, everyone rotates in the order written. Athletes pick up where the

other left off in the AMRAP, so athletes need to communicate where they are in the AMRAP when the rotation occurs. For the

Hang Clean and SPLIT jerk, the opposite arm/foot should be overhead/forward, and must alternate on each rep. DB clean and jerks should always be unbroken.