CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 7:00)

Take 7 minutes to review all movements in the workout today: – Power Cleans

– Wallballs

– Pull-ups

– Box Jumps w. step down

– Barbell Rows

– Rope Climb

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (7:00 – 18:00)

Partner up and complete 3-8 rep of each in an AMRAP 7: – Power Cleans

– Wallballs

– Pull-ups

– Box Jumps w. step down

– Barbell Rows

– Rope Climb (1-2 Reps)

Metcon

Metcon (AMRAP – Rounds and Reps)

Metcon (20:00 – 60:00)

AMRAP 11 in teams of 2:

1 Rope Climb

3 Power Cleans (135, 95)

10 Wallballs (20, 14) (10′, 9′)

Rest 2:00

AMRAP 11:

10 Pull-ups

8 Hang Power Cleans (135, 95) 10 Wallballs

Rest 2:00

AMRAP 11:

10 Box Jumps w. step down (24, 20)

8 Barbell Rows (135, 95)

10 Wallballs

*One person completes a full round at a time
L3: (115, 75)

L2: (10 Ring Rows) (95, 65) (14, 10) (8 Band Assisted Pull-ups)

L1: (8 Ring Rows for Rope Climbs) (65, 35) (10, 8) (5 Band-Assisted Chin-ups)

*Alternate Rope Climb Scaling = 5 Strict Chin-ups per Rope Climb

Extra Credit

Warm-up (No Measure)

Extra Credit (After Class)

Accumulate 60s in:

– Handstand Hold or Max Distance Walk

– Hollow Hold