CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Active Samson

Child’s Pose

Barbell Good Mornings

Active Spidermans

Front Rack Stretch

Barbell Elbow Rotations

Push-up to Down Dog

Barbell Ankle Stretch

Barbell Strict Press & Reach

Inchworm to Push-up

Barbell Front Squat Hold

Barbell Muscle Clean + Front Squat

Metcon Prep

MEDICINE BALL SQUAT JUMPS

Movement Prep

10 Medicine Ball Squats

5 Medicine Ball Squat Jumps

CLEAN AND JERKS

Movement Prep

5 Muscle Cleans

5 Push Presses

.

5 Power Cleans

5 Push Jerks

.

5 Clean and Jerks

Metcon

Walmart (Time)

Teams of 3

AMRAP 30:

12/9 Calorie Row

10 Medicine Ball Squat Jumps (30/20)

5 Power Clean and Jerks
1st 6 Rounds: 95/65

2nd 6 Rounds: 115/85

3rd 6 Rounds: 135/95

4th 6 Rounds: 155/105