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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

Whiteboard Brief (0:00 – 3:00)

– Metcon: Split work however desired. You should be able to perform big sets of medball cleans/snatches so scale appropriately. Effort today should be around 80%.

Warm-up

Warm-up (No Measure)

Warm Up/Mobility (3:00 – 15:00)

Get into your team of 2 and each athlete complete in any order:

200 Meter Run

21 Wallballs

15 KBS

9 Burpee Pull-ups

200 Meter Run

Metcon

Metcon (Time)

Metcon (20:00 – 60:00)

For time with a partner:

800 Meter Run

50 Medball Cleans (20, 14)

50 Power Snatch (75, 55)

800 Meter Run

50 Hand Release Push-ups

50 Burpee Pull-ups

800 Meter Run

50 Power Snatch

50 Medball Cleans

800 Meter Run

50 Hand Release Push-ups

50 Burpee Pull-ups

40:00 Cap

Extra Credit

Warm-up (No Measure)

Bicep Finisher (After Class)

1a) DB Zottaman Curls: 2 x 20. No rest.

1b) Banded Hammer Curls: 2 x 20. Rest 60s-90s.