CrossFit Tucker – CrossFit
Whiteboard Brief
Warm-up (No Measure)
Whiteboard Brief (0:00 – 7:00)
Take 7 minutes to review all movements in the workout today: – Power Cleans
– Wallballs
– Pull-ups
– Box Jumps w. step down
– Barbell Rows
– Rope Climb
Warm-up
Warm-up (No Measure)
Warm Up/Mobility (7:00 – 18:00)
Partner up and complete 3-8 rep of each in an AMRAP 7: – Power Cleans
– Wallballs
– Pull-ups
– Box Jumps w. step down
– Barbell Rows
– Rope Climb (1-2 Reps)
Metcon
Metcon (AMRAP – Rounds and Reps)
Metcon (20:00 – 60:00)
AMRAP 11 in teams of 2:
1 Rope Climb
3 Power Cleans (135, 95)
10 Wallballs (20, 14) (10′, 9′)
Rest 2:00
AMRAP 11:
10 Pull-ups
8 Hang Power Cleans (135, 95) 10 Wallballs
Rest 2:00
AMRAP 11:
10 Box Jumps w. step down (24, 20)
8 Barbell Rows (135, 95)
10 Wallballs
*One person completes a full round at a time
L3: (115, 75)
L2: (10 Ring Rows) (95, 65) (14, 10) (8 Band Assisted Pull-ups)
L1: (8 Ring Rows for Rope Climbs) (65, 35) (10, 8) (5 Band-Assisted Chin-ups)
*Alternate Rope Climb Scaling = 5 Strict Chin-ups per Rope Climb
Extra Credit
Warm-up (No Measure)
Extra Credit (After Class)
Accumulate 60s in:
– Handstand Hold or Max Distance Walk
– Hollow Hold