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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Cow grazers

Knee hugs

Over the hurdle

Over/Under

10 Medball squats

10 Scap pushups

10 Medball cleans

10 Scap ringrows

10 Medball clusters

HKFT

Lunge w/ Samson

PVC work

*Group at 12ish after*

QOD

Food for soul or music for soul? Why?

Strength

Back Squat (2-2-2-2-2-2-2)

* Build each set.

* Use all 7 sets to find a heavy 2 rep.

* This is not necessarily a 2 RM. Find a weight that feels heavy to you for the day.

* Rest 2-3 minutes between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAP of:

200m Prowler Push 100/75

With remaining time:

Max Effort Wallballs 20/14
* Score is prowler push plus total wallball balls completed.

* 200m Prowler Push= 1 rep