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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s workout is a good ole fashion aerobic test. Do the best you can and don’t worry about your time. Try to hold a pace that aligns with your ability.


(3:00 – 18:00)

Run 400m OR Row 500m

Then x 10 Minutes review:

– Rowing Technique


– Pose Running Drills


Choose between 5k run or 5k row.

Alternate Option:

Teams of 2 Row x 30 Minutes for Max Distance.

*One person works. Split as desired.

30:00 Time Cap

*Benchmark WOD

5k Row (Time)

Max Effort 5k Row

5k Run (Time)

Max Effort 5k Run

Extra Credit

(55:00 – 60:00)

*Folks that finish early should support those that have NOT finished yet

As a group perform:

Light Cooldown 400m Jog or Row


5 Minutes of Parasympathetic Breathing