CrossFit TTG – CrossFit


800m Run


2 Rounds

10 R. Leg RDL w/ KB

10 L. Leg RDL w/ KB

3 Inchworms

A: Metcon (Time)

For Time with a partner, waterfall style

30/20 Calorie Row each

40/30 Calorie Row each

50/40 Calorie Row each

50/40 Calorie Row each

40/30 Calorie Row each

30/20 Calorie Row each

Directly after each row, perform 15 UB KB Swings. Choose the heaviest weight you can do unbroken for all rounds.
Once athlete 1 finished their row they immediately perform KB swings. Athlete 2 begins rowing as soon as Athlete 1 gets off the rower, so there will be a small overlap where both athletes are working.

Feel: Conditioning

Pacing: Sustain

Target Score: 18/14+ Calories per minute (1080/840cal/hr)

Fire Breather Score: 25/18+ Calories a minute (1500/1080cal/hr)

Coach Focus: We are not looking for your athletes to SEND the calories but rather pick a challenging but sustainable pace for all

of their intervals today. Once finished with their calories they immediately perform 15 UB KB Swings. Once completed with the

swings, athletes rest until it’s their time to go again. Athlete may increase KB weight as they work through their rounds.

Additional Notes/Resources: Rowing Tips – Using Leverage

SCOR: Metcon (Time)

6 Rounds (20 M cap)

10 KB swing

10 Shoulder taps

200M ski