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CrossFit Tucker – CrossFit

Metcon

At Home WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

22 Alternating Lunges

22 Push-ups

22 Air Squats

2 minutes of plank
* Score is rounds plus any additional reps completed.

Metcon

5k/10k Fun Run Race

5k Run (Time)

Max Effort 5k Run

OR

10k Run (Time)

Max Effort 10k Run

Metcon

Special 1 PM Class

Metcon (Time)

2 Rounds of:

Run 200m with 45/35 pound plate

100 ft Overhead Walking Lunges 45/35

Run 400m

200 ft Walking Lunges

Open Gym Time

With remaining class time, work on whatever you would like. Skills practice, mobility, lightweight form work with specific lifts, etc.

* Please, no maxing out or metcons lasting more than remaining time of class.