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CrossFit Tucker – CrossFit


Warm-up (No Measure)

100 m row


Knee hug

100 m row

Lunge w/ Samson

Backward lunge w/ twist

100 m row

15 Scap push ups

15 Scap ring rows

100 m row

Duck walk

Bear crawl

PVC work

*Group warm up*


Metcon (Weight)

Front Squat

* Object is to accumulate as much weight as possible.

* Try to build each set.

* If ANY set is failed at any point, that set is not to be counted.

* Rest 3 minutes between sets.

* After every set of 1s, perform 10 hip extensions. After every set of 5s, row 10 calories.