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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Buy in: 500 m row

Then 3 Rounds of:

Burpee broad jumps

Bear Crawl

10 Med ball clusters

Cash out: 250 m row

QOD

What compliment do people give you the most?

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP of:

100ft Pinch Grip Farmers Carry 35/25

25 WallBalls 20/14

10 Ring Dips
* Pinch Grip Farmers Carry is to be done with bumper plates.

* Every 5ft of Farmers Carry is equal to 1 rep.

* Score is rounds and any additional reps completed.

* RX+ Option= 45/35

Accessory

3 Rounds NFT of:

10 Bulgarian Split Squats (10 each leg)

10 One arm Dumbbell Rows (10 each arm)

10 Weighted GHD Sit-ups 20/14

* Build each set of Bulgarian Split Squats and Dumbbell Rows

* Rest as needed between rounds