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