CrossFit Tucker – CrossFit

Strength

Bench Press (2-2-2-2-2-2)

* Object is to build each set and find a heavy 2 rep for the day.

* Rest 2-3 minutes after each set.

* During rest periods, perform 10 Renegade Rows. Try to build each set on the Renegade Rows.

Renegade Row (10-10-10-10-10)

* These are to be done during the rest periods of the bench press work.

* Use dumbbells.

* Alternating 5 reps on each arm.

Metcon

Metcon (Time)

For Time:

200m Sled Drag 110/75

30 Alternating Sledge Hammer Hits

10 Tire Flips
* The sled weighs 20 pounds. RX weight for men is two 45 lb plates + the sled and RX weight for women is one 45 lb plate + one 10 lb plate + the sled.

* RX Tire for men is the largest tire. RX Tire for women is the medium tire. Men are to use the large sledge hammer and women are to use the small sledge hammer for the hammer hits.