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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

15 DUs

HKFT

Over the hurdle

15 DUs

Lunge w/ Samson

Cow grazers

15 DUs

Bear Crawl

Spiderman Crawl

15 DUs

10 Scap Pushups

10 Scap ring rows

10 Air squats

PVC work

*Group at 12 ish after*

QOD

What are your expectations for the Open?

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

21-15-9

Calorie Row

Front Squats 95/65

Skills Work

* For the remainder of the class, pick either Snatch or Clean and Jerk to work on form. Keep the weight light. No more than 50-60% of current 1RM.