CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 m/Row 500 m

HKFT

Lunge W/ Samson

10 Mountain climbers

Bear crawl

Crab walk

10 Empty bar good mornings

10 Empty bar deadlifts from mid shin

10 Squat jumps

PVC work

*Group at 12ish after*

QOD

What is your earliest memory?

Metcon

Metcon (Time)

7 Rounds of:

5 Deadlifts 225/155

3 Hang Power Cleans 225/155

1 Jerk 225/155
* Push Jerk and/or Split Jerk are allowed.

Accessory

4 Rounds NFT of:

8 GHD Glute Ham Raises

10 Dumbbell Bulgarian Split Squats (5 each leg)

12 One legged Glute Bridges (6 each leg)