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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

20 Cal row

10 JDTs

HKFT

Figure four

10 JDTs

Over the hurdle

15 Scap pushups

10 DUs

10 Scap pull ups

5 Scap HSPU

10 DUs

Bear crawl

5 Inch worms w. pushup

10 DUs

15 Toes, hips, sky

10 Medball cleans

30 second plank (hands)

PVC work

***Group at 12ish after***

QOD

Name one thing that is awesome about anyone in the room.

Strength

Bench Press (1-1-1-1-1-1-1)

* Object of the day is to establish a 1 rep max for the day.

* Rest 2-3 minutes between sets.

* If a spotter touches the bar in anyway for assistance the rep does not count.

* DO NOT USE CLAMPS FOR THIS LIFT*

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP of:

10 Medball Cleans 20/14

20 Double Unders