CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

100 m row (Damper 4)

HKFT

Over the hurdle

100 m row (Damper 6)

Knee hug

Lunge w. Samson

100 m row (Damper 8)

10 Med KB goblet squats

10 Med KB one legged deadlift

100 m row (Damper 10)

10 Bulgarian split squats

10 PVC goodmornings

PVC work

***Group at 12ish after***

Strength

Deadlift (1 Rep Max Attempt)

* With a 20 minute running clock, establish a new 1 rep max deadlift for the day.

* This time includes warm up sets and rest periods.

Metcon

500m Row (Time)

Max Effort 500m Row