CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Working with a partner you’ll 5 minutes to complete max reps of each movement. These should be done in big sets. Strategy on how to attack these is completely up to you.

Warm-up

(3:00 – 15:00)

With your partner:

30 Partner Wallballs

30 Hanging Knee Raises

30 DB Hang Power Clean + Jerk

100 Ft. Partner Wheelbarrow

2 each side DB Turkish Get-up

30 Partner Wallballs

*One person works. Split in half (other than the partner wallballs)

Metcon

Metcon (AMRAP – Rounds and Reps)

(20:00 – 60:00)

In teams of 2:

AMRAP 5:

Partner Wallballs (20, 14)

Rest 60s

AMRAP 5:

T2B

Rest 60s.

AMRAP 5:

DB Turkish Get-ups (50, 30)

Rest 60s.

AMRAP 5:

DB Single Arm Hang Power Clean + Press (alt. Arms) (50, 30)

Rest 60s.

AMRAP 5:

Partner Wheelbarrow (max distance)

Rest 60s.

AMRAP 5:

Partner Wallballs
L2: (14, 10) (35, 20)

L1: (10, 8) (30, 15)

Recovery

(AFTER CLASS)

5 Minutes of Global Foam Rolling