CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Knee hug

HKFT

5 Airsquats

Figure 4

Lunge w. Samson

10 Airsquats

Bear crawl

Crab walk

15 Airsquats

10 Scap pushups

10 Scap pullups

10 Medball cleans

3 Jumping pullup negatives

10 Halos (25/15)

PVC work

***Group at 12ish after***

Metcon

Metcon (Weight)

Front Squat

1-10-1-20-1-30
* Object is to work up to an heavy 1 then break the weight down and hit a unbroken 10 rep. After the 10 rep, attempt another heavy 1 rep then break it down and hit an unbroken 20 rep. After the 20 rep, attempt another heavy 1 rep then break it down and hit an unbroken 30 rep.

* Rest as needed between ALL sets.

* Object is accumulate as much weight as possible with all of the sets.

* If a heavy 1 is failed it can not be reattempted and if you fail during the 10,20, or 30 reps sets, you are to count the number of reps completed for that set.

Example: 100(1)+ 50(10)+ 110(1)+ 40(20)+ 120(1)+ 30(28)= 2470 lbs