CrossFit TTG – CrossFit
Every 2 MInutes for 8 Minutes
10 Russian KB Swings
In the remaining time perform a wallsit
A: Metcon (6 Rounds for reps)
In Teams of Three
AMRAP 3 Minutes x 6
– Row 500/450m
– Ski 500/450m
– Run 400m
Max rep Power Cleans @ 80% in remaining
**See notes for scoring
SCORING: Total Team PC for each Round
Target Score: 25+ Power Cleans
Firebreather Score: 40+ Power Cleans
– Machine Buy-In: MUST NOT exceed 2 Minutes
– Power Clean: should be singles, but athletes should be able to get 5+ reps each
Coach Focus: help athletes remain efficient on their machines and focus on a
quality power clean setup position for every rep.
Additional Notes/Resources: Each partner begins on a different machine. Once
athletes complete the required distances they begin performing Power Cleans at
their own pace, where the team’s score is their power clean reps added together.
Athletes rotate machines each round, so each athlete on the team should perform
2 rounds on each cardio element.
2 scores: Total Team Power Clean and total Individual Power Cleans.
A2: Power Clean (AMRAP x 6)
Use this space to record your total score for INDIVIDUAL weight and reps
SCOR: Metcon (Time)
3 Rounds (21 Cap)
30/21 Cal AB
15 DB C&J