CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

15 Jumping double taps

HKFT

Lunge w. Samson

Bear Crawl

15 Jumping double taps

Duck walk

5 Step ups (each leg)

15 Jumping double taps

3 Kickups

20 DUs

10 Med KB deadlifts

10 Med KB goblet squats

10 Med Russian KB swings

5 Med KB one leg deadlift (each leg)

20 DUs

PVC work

***Group at 12 after***

Metcon

Metcon (3 Rounds for reps)

5 minute AMRAP of:

Buy-in:

15-12-9

Hang Power Snatch 95/65

Kettlebell Swings 53/35

* With remaining time: MAX effort Double Unders.

Rest 3 minutes

5 minute AMRAP of:

Buy-in:

15-12-9

Power Clean 115/75

Box Jumps 24”/20”

* With remaining time: MAX effort Double Unders.

Rest 3 minutes

5 minute AMRAP of:

Buy-in:

15-12-9

Deadlift 135/95

Handstand Push-ups

* With remaining time: MAX effort Double Unders.
* Score is number of double unders completed.

* Scale reps or movements in order to allow for some time on double unders.