10
Sep
9/11/20
CrossFit TTG – CrossFit
Warm-up
:30 of Couch Stretch per side
20 Kang Squats PVC
3 Rounds
10 Empty Bar Hang Clusters
100m Run
:45 Wallsit
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
200m Run
5 Thrusters 135/95lbs (Unbroken)
Rest 1:00
Feel: Gas
Pacing: Reach
Target Score: 4-7 Rounds
Firebreather Score: 8+ Rounds
Scaling:
– Reduce loading to a heavy, but doable barbell weight for
unbroken sets of 5.
Accessory
In as few sets as possible, accumulate
3:00 in a Hollow Body Hold
SCOR: Metcon (Time)
4 RDS
200M run
20 Sit ups
200M run
20 Wall Balls (14/10)
25 Cap
Pace- Sustain
goal- 18-22 Minutes