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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

HKFT

Knee hug

Lunge w/ Samson

Backward lunge w/ twist

5 med KB goblet squats

5 med KB single leg Romanian deadlift (each leg)

10 Russian KB swings

10 Bulgarian split squats

10 empty bar good mornings

PVC

*Group at 12ish after*

QOD

Would you rather save the world from an alien invasion or a meteor?

Strength

Deadlift (1-1-1-1-1-1-1)

* Object is to find a new 1RM with the 7 given sets.

* If form breaks down, 1RM attempts should stop and remaining sets should be used to work on form at sub maximal weight.

* Rest 3 minutes between sets.

Metcon

500m Row (Time)

Max Effort 500m Row