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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s workout is about maintaining a consistent pace for all rounds. All carries should be light and able to be done UB. Find a pace on your run/row that you can sustain for the entire 30 minutes.


(3:00 – 25:00)

Run 400m

Row 300m

Then x 15 Minutes review:

– Rowing Technique


– Pose Running Drills

*This should build on what we worked on last Saturday.


Metcon (AMRAP – Rounds)

30 Minutes on the clock:

400m Run

400m Row

60s Light Front Rack Carry

60s Light Farmer Carry

*Alternate Option FOR Run/Row

2:00 of Bike or Ski Erg

Extra Credit

(55:00 – 60:00)

Seated Banded Lat Pulldowns x 75 Reps


5 Minutes of Parasympathetic Breathing