CrossFit TTG – CrossFit


400m Run



Medicine Ball Slams


Hollow Rocks

A: Let Freedom Sting (Time)

7 Rounds, with a Partner

400m Run w/ Medicine Ball 20/14lbs

17 Synchro Toes to Bar

76 Bear Hug Lunges 20/14lbs
Feel: Gas

Pacing: Sustain

Target Score: Finish in under 40 minutes

Firebreather Score: Finish in under 30 minutes


– Run: Reduce distance for de-conditioned athletes but keep implement if at all possible.

– Toes to Bar: scale to knee raises before reducing reps. Each set of toes to bar should never take more than 2 minutes at absolute most.

– Lunges: Perform unweighted before scaling reps.

Coach Focus: Happy Independence Day! Today’s workout is designed to feel

like a hero workout from CrossFit.com. We are looking for your athletes to

grind for essentially the entire class through this nasty July 4th triplet. We

wrote this workout to be done on a more flexible timeline than a 1 hour class,

as the average round will take 4-7 minutes, so many teams may take longer

than time allows. Be mindful of this when scaling or adding a time cap.

Execution notes: Both partners run together with one ball, passing the ball off

at any time they choose. Toes to bar are synchro at the top of the ROM,

whether that’s when to toes hit the bar or when the knees are at the apex of

the knee raise. Lunges are split between the two partners however they would like, one athlete working at a time.