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CrossFit Tucker – CrossFit

WOD Brief and Warmup

Run Warmup

200 Meter Easy Run

40 Seconds

Barbell Good Mornings

Active Spidermans

Barbell Elbow Rotations

Front Plank

Barbell Strict Press & Reach

Shoulder Taps

Barbell Front Squats

Mountain Climbers

Mobility

Barbell Ankle Stretch: 1 Minute

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Metcon Prep

THRUSTER

Movement Prep

With an Empty Barbell:

5 Pausing Front Squats

5 Front Squats

5 Strict Press & Reach

5 Push Press

Build to Light Weight

7 Thrusters

Drop Down to Empty Bar

10 Thrusters

Metcon

Partner Dive Bar (Time)

WIth a Partner:

For Time:

800 Meter Run

80 Barbell Thrusters (45/35)

800 Meter Run

80 Burpees

800 Meter Run

80 Barbell Thrusters (45/35)
– The run is performed together.

– Split up reps as needed for Thrusters and Burpees.