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CrossFit Tucker – CrossFit

Warm-up

250m row

30 DU’s

HKFT

Straight leg bear crawl

10 step ups

10 box jumps

150m row

20 DU’s

10 scap ring rows

10 inch worms with push up

20 sec handstand hold

PVC work

Group warm-up at 12 after

QOD

What was your favorite toy growing up?

Skills Work

With a 10 minute running clock, work on Muscle Ups. Work on Bar or Ring Muscle Ups or Progressions.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP of:

2 Ring Muscle Ups

4 Handstand Push-ups

6 Squat Cleans 135/95

8 Box Jumps 30/24
* Score is rounds plus any additional reps completed in the given time.

* Scale muscle ups as needed. Bar muscle ups, 2:1 Chest to Bar Pull-ups/ ring dips, any type of progression work are all acceptable scales.