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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Over/Under (down and back)

Over the hurdle

Knee to chest (hug)

Figure four

Lunge w/ Samson

Backward lunge w/ twist

Toe touch (High kick)

High knees

Butt Kickers

Side step jumping jack (down and back)

5 Medball deadlifts

10 Medball cleans

15 Medball clusters

PVC work

*Group at 12ish after*

QOD

What determines a rest day for you?

Metcon

Metcon (Time)

24 Wallballs 20/14

Run 400m

21 Wallballs 20/14

Run 200m

18 Wallballs 20/14

Run 400m

15 Wallballs 20/14

Run 200m

12 Wallballs 20/14

Run 400m

Gymnastics

3 Rounds NFT of:

2 Rope Climbs 15ft

10 GHD Sit-ups

20 Alternating Pistols (10 each leg)

* Rest as needed.