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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 12:00)

40 Seconds

Alternating Stations in Teams of 3:

Easy Row

PVC Pass Through Click Here

Box Step-ups

Moderate Row

PVC Power Snatch

Lateral Box Step-ups (20s Each Leg)

Faster Row

PVC Overhead Squat

Low Box Jumps (Step Down)

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon Prep

POWER SNATCHES

Movement Prep

6 Snatch Grip Deadlifts (Wrists Curled)

3 Hang Power Snatches

3 Power Snatches

Build to Workout Weights

Metcon

Three Stooges (Time)

Teams of 3

For Time (30 Minute Cap):

100/70 Calorie Row

100 Box Jump Overs (24/20)

100 Power Snatches (95/65)

20 Strict Pull Ups

100 Power Snatches (75/55)

100 Box Jump Overs (24/20)

100/70 Calorie Row