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