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CrossFit Tucker – CrossFit

WOD Brief and Warmup

Teams of 2 Warmup

7 Minutes:

100 Meter Run (Together)

100 Meter Single Arm Farmers Carry (Together)

5 Burpees Over Partner Holding Plank (Each)

10 Synchro Box Step-ups

Partners run together for the 100 meter run. Each partner holds one light dumbbell for the 100 meter carry. When both partners return, one holds a front plank while the other completes burpees lateral over them. Then the next partner goes. Teams will finish out the round with 10 alternating synchro box step-ups, synchronizing at the top of each rep. 5 reps each leg using no weight.

Metcon

Mini modded Yogi (Time)

For Time:

75 Alternating Forward Lunge

50 Squat Thrusts

30 Dumbbell Box Step-Ups

75 Alternating Forward Lunge

40 Squat Thrusts

20 Dumbbell Box Step-Ups

75 Alternating Forward Lunge

30 Squat Thrusts

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35)
25 min cap