Announcements

3rd of July, Wednesday – the City of Tucker Fireworks are the night of the 3rd. Main Street closes at 4 pm, but parking is available at off street businesses (same parking as Tucker Day – banks, churches, etc). The last class of the day will be at 12 pm. We will have open gym from 5:30 pm-7 pm.

4th of July, Thursday – 9 am class only team workout 🇺🇸

5th of July, Friday – normal class schedule, minus 8 am

CrossFit Tucker – CrossFit

WOD Brief and Warmup

100M Run

30 sec straight leg inchworm w/ pushup

100M Run

30 sec air squats

100M Run

30 sec mountain climbers

100M run

30 sec Samson

100M run

30 sec reverse lunge

100M run

30 sec toes, hips, sky

Then

60 seconds DU practice

60 seconds Pull up practice

Metcon

Team 1776 (Time)

• For Time (in a Team of Three)

• Kettlebell Swings (53/35 lb)

• Box Jumps (24/20 in)

• Air Squats

• Push-Ups

• Burpees

• Pull-ups

• Sit-Ups

• Row (calories)

• Double-Unders

• Ball Slams (30/20 lb)

• Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.