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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

HKFT

Lunge w. Samson

Over the hurdle

Knee hug

15 Scap pushups

10 Scap pullups

30 Second handstand hold

12 Bulgarian Split squats (6 each leg)

15 Med KB goblet squats

High knees

Butt kickers

10 Medball cleans

PVC work

***Group at 12ish after***

QOD

What’s your most memorable Superbowl?

Metcon

Metcon (Time)

Run 400m

20 Wallballs 20/14

20 Deadlifts 225/155

Run 400m

15 Wallballs 20/14

15 Deadlifts 225/155

Run 400m

10 Wallballs 20/14

10 Deadlifts 225/155

Run 400m

5 Wallballs 20/14

5 Deadlifts 225/155

ABccessory Work

2 Rounds NFT of:

25 GHD Sit-ups

1 minute Hollow Rock Hold

1 minute Super-man Hold

* Rest as needed.