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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

Bear Crawl

Crab Walk

Duck Walk

Burpee broad jumps

10 Scap pushups

10 Scap pullups

5 Med ball cleans

5 Pushups

5 Strict pullups

10 med ball clusters

PVC work

***Group at 12ish after***

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
* Scale 1: 100 Wallballs

* Scale 2: 75 Wallballs

NOTE: It is highly recommended that you scale this workout if you have never completed it or 150 wallball in any given WOD. If you are not sure if your need to scale, ask you coach!

Mobility

* Spend at least 5-10 minutes rolling out quads, hips, and hamstrings.

* Accumulate 2-4 minutes in couch stretch.