CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

250 m row

HKFT

Lunge w. Samson

Bear Crawl

Duck Walk

Over/Under

15 Med KB deadlifts

10 Med goblet squats

10 Bulgarian split squats (each leg)

10 PVC goodmornings

PVC work

***Group at 12ish after***

Weightlifting

Clean (1 Rep Max)

* With a 20 minute running clock, establish a 1 rep max clean.

* This time includes warm up sets and 1 rep max attempts.

* A squat clean or power clean is allowed. Make sure to record which type of clean you performed in the comment box.

* Rest 2-3 minutes between sets.

Metcon

1000m Row (Time)

Max Effort 1000m Row