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Announcements

We hate to say goodbye 😢, but lets send Coach Christina off with a WOD and celebration to remember! There will be a FAREWELL partner WOD on Saturday, February 16th at 9am (with a potluck brunch to follow). Come wish her well and say goodbye, before she makes the move back home to Ohio.

Friends/Family are welcome. Bring a brunch dish or side to share. Partner WOD will be posted closer to the date. It will be a fun one!
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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: Today’s workout is meant to be slower. Focus on your quality of movement for each: rowing, barbell cycling, and double unders. All three of these movements will likely be in the open this year so rather than pushing your pace shoot for quality over quantity today. Effort should be around 70%.

Warm-up

(3:00 – 15:00)

Partner + Grab Barbells

AMRAP 8 of:

Row 100 Meters (each)

7 Hang Power Cleans (each)

21 Double Unders (each)

Then,

Add weight to barbell performing sets of 3 until you reach work weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 26 with a partner:

30 Hang Power Cleans (135, 95)

60 Calorie Row

120 Double Unders

*One person works. Split as desired.
L3: (115, 75)

L2: (95, 65) (Double Under Attempts)

L1: (75, 55) (Single Unders x 2)

*Alternate Options for 60 calorie Row:

400 Meter Run

Extra Credit

(50:00 – 60:00)

Tabata (8 x 20s work/10s rest)

KB March