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

(0:00 – 12:00)

Partner Rowing

For Time:

10 Rounds of “Rowling”

*The goal of “Rowling” is to try to land on exactly 100 meters. 93 meters or 107 meters are both scores of 7. Athletes who just rowed will complete 7 air squats before their next partner can begin. Reset the monitor for each round. The team who rows fastest and/or gets the smallest number of penalty reps will have the best opportunity to win. To make it fair, line athletes up by height and pair the athletes on each end up with each other. For example, the tallest athlete will be paired with the shortest athlete and so on.

Mobility

Couch Stretch: 90 Seconds Each Side

Metcon Prep

Metcon

Encore (Time)

3 Rounds:

750 Meter Row

50 Air Squats

25 Russian KB Swings (70/53)