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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– GPP: Today’s training will challenge you more than you think. Go heavy with carries and sled pushes. Rest as much as you need to fully recover.

Warm-up

Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 18:00)

5:00 of Dynamic then prepare all movements

Farmer Carry

Sledpush

Front Rack Carry

*Go through each for 2 sets each ramping up to GPP workout weight.

Metcon

Metcon (Time)

METCON (20:00 – 55:00)

5 Rounds of:

Farmer Carry x 200 ft. (70, 53). Rest 90s.

5 Rounds of:

Heavy Sled pushes x 100 ft. Rest 90s.

5 Rounds of:

Front Rack Carry x 100 ft (53, 35). Rest 90s.

35:00 Cap on this work
*Alternate Option: Heavy Sled-push x Rowing Intervals: 5 x 400 Meters @80%. Rest 90s.

Extra Credit

Metcon (No Measure)

EXTRA CREDIT (55:00 – 60:00)

Double Tabata: (20s work/10s rest x 10 intervals)

1a) Hollow Hold

1b) Suitcase KB Deadlift (light)