9/30/30

CrossFit TTG – CrossFit

Warm-up

4 Rounds

8 Lateral Burpees over DB

8 Single DB RDLs (4/leg)

:30 Handstand Hold, Freestanding if

possible

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 22 Minutes

10 DB Snatch 50/35lbs

10 DB Box Step Up 24/20″ w/

50/35lbs

6 HSPU
Feel: Conditioning

Pacing: Sustain

Target Score: 9-12 Rounds

Firebreather Score: 15+ Rounds

Scaling:

– Snatches and step ups should be one set every time.

– HSPU should be one set, but no more than 2. Modify to

pike HSPU, 2 wall climbs, or push ups.

Coach Focus: No overextension in the HSPU.

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SCOR: Metcon (No Measure)

E5Min for 25 Min

10 Air Squat

15 BB seated Press

:20 Sec OVHD Hold

400 M row