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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

Run Warmup

400 Meter Run

1 Minute

Easy Row

Active Divebombers + Front Rack Stretch (30 Seconds Each)

Moderate Row

Push-up to Down Dog + Wrist Stretch (30 Seconds Each)

Fast Row

Inchworm to Push-up + Child’s Pose (30 Seconds Each)

Clean and Jerk Barbell Warmup

5 Good Mornings

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Hang Power Cleans

5 Push Press

5 Push Jerks


Front Rack Stretch

Wrist Stretch

Child’s Pose

Metcon Prep


Movement Prep

5 Pausing Clean and Jerks (2 Second Pause in Dip & Catch)

Build to All Workout Weights


Runaway Train (Time)

Teams of 3

3 Rounds (30 Minute Cap):

400 Meter Team Run

70/50 Calorie Row

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

In “Runaway Train” teams will complete the 3 round buy-in of running and Rowing before you move to the barbell

All teammates will run together for the 400 meters, but will split calories and clean and jerks as they see fit

There is a time cap of 30 minutes on this workout

If capped, put 30:00 as score and note total work completed


If unable to Run:

Row 500 Meters or Until Teammates Return