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CrossFit Tucker – CrossFit

Strength

Thruster (Heavy 1 Rep)

* With a 10 minute running clock, estabish a heavy 1 rep thruster from the rack.

* Rest 1-2 minutes between sets.

* This does not have to be a 1RM but something that is heavy for the day.

EMOM

Metcon (Weight)

Every minute on the minute for 12 minutes perform 2 Thrusters + 4 Lateral Burpees Over the Bar.
* Rx Weight is 115/75.

* Thrusters will come from the ground.

* A squat clean thruster is allowed on the first rep of the thrusters.

Warm-up

200 m run

10 air squats

walking lunges

10 burpees

alternating sumo squats

10 push ups

inch warm

@12 minutes group warm up

Accessory

30 GHD

30 HRPU

20 GHD

20 HRPU

10 GHD

10 HRPU