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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s workout has the incentive of the faster you complete your 5K row the less burpee box jumps you’ll have to perform. Only ONE athlete at a time will perform the set of 15. When the set of 15 is being done NO rowing meters can be completed. This workout is 100% about strategy!

Warm-up

(3:00 – 15:00)

Rowling with a partner x 8 rounds. Resting partner completes:

10 Passes w. foam roller on a spot that needs attention. Alternate spots each round you’re on the foam roller.

Metcon

Metcon (AMRAP – Reps)

(20:00 – 60:00)

With a partner for time:

5k Row

*Every 3:00:

1 Athlete Completes:

15 Burpee Box Jumps (24, 20)

*Score = total BBJ.
L2: (20, 15 Burpee Step-ups)

L1: (Burpees no box)

40 Minute Time Cap

Extra Credit

Banded Upper Back Finisher

Perform

50 Banded Face pull-aparts,

50 Banded Pulldowns

50 Banded Pull-aparts with a light band unbroken.