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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

250 m row

HKFT

Lunge w/ Samson

Bear crawl

Duck walk

Crab walk

Knee hug

10 Scap push ups

10 Scap ring rows

250 m row

PVC work

**Group at 12ish after**

Weightlifting

Power Clean (3-3-3-3-3-3-3)

* Build each set.

* Rest 2-3 minutes between sets.

* Object is to find a heavy 3 rep for the day.

* Reps do not have to be touch and go.

Metcon

500m Row (Time)

Max Effort 500m Row