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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 5:00)

30 Seconds

Jumping Jacks

Kettlebell Deadlifts

Single Arm Kettlebell Strict Press (30s Each Side)

Low Box Step-ups

Russian Kettlebell Swings

Barbell Strict Press & Reach

Low Box Jumps

American Kettlebell Swings

Barbell Push Press

*Performed With Light Kettlebell

Metcon Prep

BOX JUMPS

Movement Prep

10 Small Hops

10 Tall Hops

3 Box Jumps (Lower Height)

3 Box Jumps (Workout Height)

KETTLEBELL SWINGS

Movement Prep

With Workout Weight:

7 Russian Kettlebell Swings

7 Kettlebell Swings

PUSH PRESS

Movement Prep

15 Second Dip Position Hold

5 Push Press

Build to Workout Weight

Metcon

Jack (AMRAP – Rounds and Reps)

AMRAP 20:

10 Push Press (115/85)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)
Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout

We’re looking to complete somewhere between 8-10+ rounds today, or a round every 2:00-2:30

Workout Dedication:

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.