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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: 2, 10 minutes AMRAPs today that should be a pace comparable to an open workout. All loading should be light and able to be done in a big set ie. 2 sets or less. Effort should be around 80% for BOTH AMRAPs.

Warm-up

(3:00 – 20:00)

Run 400 Meters

Then grab boxes + barbells + medballs

2 Rounds of:

6 Hang Muscle Cleans

6 Push Press

6 Step-ups (round two switches to box jumps w. step down)

6 Wallballs

*Rest 60s + repeat at a faster pace. Add lightweight to the barbell. Then,

Perform 1 More round with the weight you plan on using in the Metcon.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

200 Meter Run

15 S20H (115, 75)

15 Box Jumps w. step down (24, 20)

Rest 4:00

AMRAP 10:

200 Meter Run

15 Hang Power Cleans (115, 75)

15 Wallballs (20, 14)
Rx+:(135, 95) (30, 20)

L3: (95, 65)

L2: (75, 55) (20, 15) (14, 10)

L1: (65, 35 Hang Muscle Cleans) (20, 15) (10, 8)

Extra Credit

(55:00 – 60:00)

KB Hammer Curls: 3 x 10-12. Rest 60s.