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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s workout is meant to challenge you from a pacing perspective, but not from a muscular endurance perspective. The goal is to be consistent with running/bike splits. The BB Front Rack Step-ups/G20H w. plate should be completed on UB.


(3:00 – 15:00)

Coaches Choice of fun game for 7 Minutes. Get creative! There are many options to choose from, but the best option may be something new that you come up with on your own; your athletes will appreciate your effort at being creative! The objective is to get people moving but laughing/having fun.


Review BB Front Rack Step-ups

G2OH w. a plate


Metcon (Time)

Every 4:00 x 4 Sets:

Run 400 Meters

12 BB Front Rack Alternating Step-ups (24, 20) (95, 65) (total reps)
*Score = slowest split

Metcon (Time)

Then right into:

Every 4:00 x 4 Sets:

Row x 21/18 Calories

15 G20H w. plate (45, 25)
*Score = slowest split

*Alternate Options for Row: Bike x 18/15 Calories

Metcon (AMRAP – Reps)



KB March in Place x Max Reps
Favor your weaker side

*1 KB in Front Rack. Alternate Sides (53, 35)

Extra Credit

(55:00 – 60:00)

Global Recovery Foam Rolling