CrossFit TTG – CrossFit


Alternating EMOM for 9 Minutes, 3 sets of each:

– 100m Run + 5 Burpees

– 15 Russian KB Swings

– :30 Handstand Hold

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 24 Minutes in Teams of 3, waterfall style

P1: 100m Odd Object Carry*

P2: Max Calorie Bike

P3: Rest
Feel: Cardio

Pacing: Sustain

Target Score: Lots of rounds & sweaty

Firebreather Score: More rounds & sweatier


– Reduce loading on odd object carry, otherwise everyone can do this workout

as prescribed.

Coach Focus: Athletes should have an odd object that allows them to move fairly quickly but is still challenging for 100m. Recommend athletes carry a sandbag on their shoulder rather than a bear hug.

Additional Notes/Resources: On go, Partner 1 performs the OO carry. Once P1

returns from their carry, they get on the Bike and bike for max calories while

P2 begins their 100m carry. Once P2 returns, P1 gets off the bike and rests, P2

gets on the bike, and P3 begins their carry.

Additional Notes/Resources:

Odd Object Options

– Sandbag 150/100lbs or bear hug two plates

– Farmer Carry 40-100lbs in each hand

– Light-moderate sled push

– Anything you can think of that’s an odd object or something different!