CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Lunge w/ Samson

Bear Crawl

Duck walk

10 Scap pushups

10 Scap ring rows

5 Scap pull ups

5 Step back burpees

10 Airsquats

PVC work

10 PVC OHS

***Group at 12ish after***

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP of:

5 Strict Pull-ups

10 Burpees

15 Overhead Squats 45/35
* Score is rounds plus any additional reps completed in the given time.

* Scale as needed.

* If you need to scale from the empty bar, use a PVC pipe or sub in front or back squats.