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CrossFit Tucker – CrossFit

Whiteboard Brief

Warm-up (No Measure)

WHITEBOARD BRIEF (0:00 – 3:00)

– Metcon: Strategy is up to your team today how you want to tackle your running intervals. If you’re smart about your running intervals you’ll maximize the time you have to do wallballs which your total reps will be your score today.


Warm-up (No Measure)

WARM UP/MOBILITY (3:00 – 15:00)

Run 400 Meters

8:00 of Pose Running Drills.

Metcon Prep

Warm-up (No Measure)

PREP (15:00 – 20:00)

Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot


Balls Out (AMRAP – Reps)

In 34 Minutes with a partner:

Run 4 Miles

Remaining time: Max Wallballs (20, 14)

*One person works. Split as desired.

Score = total wallballs
L2: (14, 10)

L1: (10, 8)