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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Cow grazers

HKFT

Knee hugs

Lunge w/ Samson

10 Scap pushups

10 Scap ring rows

10 Knee ups

10 Med ball cleans

10 Med ball lunges (front rack)

10 Med ball push presses

PVC work

*Group warmup at 12ish after*

QOD

Are you on the Atlanta Falcon’s bandwagon yet?

Metcon

Metcon (Time)

15-12-9-6

Clean and Jerks 135/95

Front Rack Lunges 135/95

Toes to bar
* Front rack lunges are in place. They are for a total amount, not per leg.

ABccessory Work

3 Rounds NFT of:

20 Weighted GHD Sit-ups 20/14

20 Russian Twists 20/14