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CrossFit Tucker – CrossFit

Whiteboard Brief

(0:00 – 3:00)

– Metcon: With today’s work the goal is to sustain a pace that is challenging but manageable for the entire EMOM. This means your calorie count for interval one and rep count for interval 2 and 5 should remain the same for all 6 rounds. Effort should be around 75%.


(3:00 – 15:00)

Abmat Pizza game or Coaches Choice of a Fun GAME. For every drop athletes complete 3 Burpees x 6 Minutes then


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

1a) KB March (alternate sides)

1b) Russian KBS


Metcon (No Measure)

EMOM 30:

Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push)

Minute 2: 40s of KBS (53, 35)

Minute 3: 100 Ft. Heavy Farmer Carry

Minute 4: 40s of SDHP (53, 35)

Minute 5: 40s of Walking Lunges BW

Minute 6: Rest
Rx+:(KB Snatches in Place of KBS)

Alternate Options for plate pushes

– 100 ft. Sledpush

Extra Credit

(55:00 – 60:00)

5 Minutes of Global Recovery Foam Rolling or 5 Minutes of Row, Bike, Jog, light Sledpull.