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″
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.
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.