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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

500m row

Lunge w. Samson

Knee hug

HKFT

Figure four

Over the hurdle

10 Scap pushups

3 Wall walks

5 Medball cleans

5 Medball clusters

5 Med KB deadlifts

10 Med Russian KB swings

5 HEAVY KB deadlifts

3 HEAVY Russian KB swings

PVC work

***Group at 12ish after***

Metcon

Metcon (Time)

5 Rounds of:

5 Thrusters 135/95

10 Kettlebell Swings 70/53

Accessory

3 Rounds NFT of:

15 GHD Sit ups

10 Barbell Rows

10 Front Rack Lunges (5 each leg)

* Build each round.

* Rest as needed after each round.