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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

25 DUs then

3 rounds of:

7 Cal row (feet out)

6 scap pushups

5 med ball thrusters

4 med ball cleans

3 scap ring rows

3 scap ring dips

PVC work

*Group warm up at 12ish after*

QOD

Which three words would you use to describe yourself?

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP of:

70 Calorie Row

60 Push-ups

50 Wallballs 20/14

40 Power Cleans 115/75

30 Ring Muscle Ups
* Score is total amount of reps completed in the given time.

Mobility

Smash Shoulders and quads for remainder of class. Use a lacrosse ball or PVC roller.