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Announcements

Remember, Saturdays WOD will be at Green Park Apartments. There will only be a 10:30 AM Class in the park that day. Once we are done, there will be Open Gym time at CFT from 11:45-12:45. Hope to see you all there!!!

CrossFit Tucker – CrossFit

Warm-up

200m run

Straight leg bear crawl

HKFT

High knees

Butt kickers

Knee hugs

10 squats

10 ring rows

10 push ups

10 DB shoulder press – light

10 DB push press – med

PVC work

Group warm up 12 after

QOD

If you had to live in a different state, what would it be?

Strength

Split Jerk (1-1-1-1-1-1-1)

* Object is to find a heavy 1 rep for the day with perfect form. If form breaks, do not incease weight.

* These reps are from the rack.

* Rest 2 minutes between sets.

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run