31
Aug
9/1/20
CrossFit TTG – CrossFit
Warm-up
2:00 Hamstring Mash Per Side
General Warm Up
Alternating EMOM 6:00
– 10 Medball Squat Cleans
– 12/10 Calorie Row HARD
A: 9/1/20 (Time)
2 Rounds
110 Double Unders
750/650m Row
40 Wallballs 20/14lbs
15 Deadlifts 245/165lbs
20M cap
Feel: Gas
Pacing: Reach
Target Score: 14-18 Minutes
Firebreather Score: <12 Minutes
Scaling
– Double Under: Singles or :90 of attempts
– Rowing: Reduce Distance or Machine Substitute
– Wallballs: Reduce loading to maintain 4 sets or less
– Deadlifts: Reduce loading to maintain 3 sets or less
SCOR: Metcon (Time)
5 Rounds (25Mcap)
10 KB DL (70/53)
25 WB 14/10
80 Single under/40 DU
20 Burpees
Accessory
Extra
In as few sets as possible,
2:00 per leg in a lunge hold