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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

30 Seconds

Easy Row (Feet Out)

Squats to Medicine Ball

Box Step-ups

Moderate Row (Feet Out)

Medicine Ball Slams

Lateral Box Step-Overs

Faster Row (Feet Out)

Medicine Ball Foot Taps

Box Jump + Step Down (Low Box)

*Performed at a low box height and with workout weight medicine ball

Metcon Prep

BOX JUMPS

Movement Prep

5 Pausing Box Jumps (To Lower Box, Holding For 1 Second in Jump & Land)

5 Box Jumps (Workout Height)

MEDBALL THRUSTER

6 Pausing Medicine Ball Front Squats

3 Push Press

6 Pausing Med Ball Thruster (1 Second in Bottom)

3 Med Ball Thruster

Metcon

Almost Kelly Rowland (Time)

For Time:

50/35 Calorie Row

3 Rounds of Modified “Kelly”

50/35 Calorie Row
1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Med Ball Thrusters (20/14)

Wallballs RX+