CrossFit TTG – CrossFit


8 Rounds

10 Double Unders

5 Ring Rows

10 Empty Bar OHS

2 Inch Worms

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 21 Minutes

12 Chest to Bar Pull Ups

60 Double Unders

8 Chest to Bar Pull Ups

40 Double Unders

7 Squat Snatches 135/95lbs
Feel: Gas

Pacing: Sustain

Target Score: 4-6 Rounds

Firebreather Score: 7+ Rounds


– Chest to Bar: Scale to Chin Over Bar vs. Reducing Reps. Should not exceed 2 sets for either the 12’s or the 8’s.

– Double Unders: Neither set should exceed :45 of practice. Reduce reps

for athletes with double unders, or modify to singles (1:1).

– Squat Snatches: Should not exceed 60% or so of the athlete’s 1RM. Should be singles for the majority of the workout.

Coach Focus: This long workout will is very gassy, meaning that the athlete’s cardio will be the limiting factor for a good majority of the workout. Movement efficiency is at a premium when the stimulus is gas. Do not allow athletes to use a barbell that is too heavy for them, if they do, they completely change the workout stimulus, which we want to


SCOR: Metcon (AMRAP – Rounds and Reps)

5 AMRAP x 3

5 Push up

10 Alt DB snatches

25 Jump Rope

R2 Min
Start where you left off every time. Score is the total rounds and reps.