7/10/2021

9
Jul

7/10/2021

CrossFit TTG – CrossFit

Warm-up

20 Wallballs

400m Run

20 Burpees to 6″ Target

A: Metcon (AMRAP – Rounds and Reps)

In Teams of 3

AMRAP 24 Minutes

10 Synchro Pull Ups

15 Synchro KB Swings 53/35lbs

45 Calorie Row or Ski, Split
Feel: Muscular Overload

Pacing: Sustain

Target Scores: 4-6+ Rounds

Firebreather Scores: 7+ Rounds

Scaling

– Pull Ups: Strict Pull Ups w/ or w/o band, or Ring Rows

– KB Swings: Reduce weight before reps

Coach Focus: Synchronization is the goal with the first two movements, but we aren’t at the CrossFit Games, so good

attempts count. We recommend breaking the machine calories in 15s to keep the pace quick.