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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

250m row

HKFT

Lunge w. Samson

Knee hug

High knees

10 scap pushup

Bear crawl

5 Med ball cleans

5 Med ball clusters

5 Step back burped

PVC work

***Group at 12ish after***

EMOM

Metcon (3 Rounds for reps)

With a 15 minute running clock, perform the following.

On minutes 1, 4, 7, 10, 13: Row 15/12 calories.

On minutes 2, 5, 8, 11, 14: 20 Wallballs 20/14

On minutes 3, 6, 9, 12, 15: 15 Burpees
* Scale reps as needed in order to have enough time to transition to the next movement.

* Score is total reps completed for for each minute.

* In order for it to be RX you must complete all of the reps as well as the given weight for the wallballs.