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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

500 m row

HKFT

Cow grazers

Weighted lunge (25/15)

10 Halos (5 each direction 25/15)

15 Scap pushups

10 Scap pullups

5 Scap HSPU

10 Knee ups

6 Burpee broadjumps

4 Jumping pullup negatives

PVC work

***Group at 12ish after***

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP of:

3 Front Squats 185/125

6 L-Pull Ups

9 Push-ups
* Front Squats will come off the ground.

* L-Pull ups are strict. No kipping for the movement to be RX.

* Score is rounds plus any additional reps completed in the given time.