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CrossFit Tucker – CrossFit

Warm-up

250m row

25 Double Unders

HKFT

Bear Crawl

10 scap push ups

10 kip swings

5 kipping pull-ups or 10 ring rows

10 MB cleans

10 MB thrusters

10 wall balls

25 Double Unders

PVC work

*group warm up at 12 after

QOD

In spirit of Jason and John’s 100mile/100k run, what has been the most significant or challenging fitness endeavor you have accomplished?

Strength

Thruster (5-5-5)

* With a 12 minute running clock try to find a moderately heavy 5 rep thruster with the 3 given attempts.

* This time includes warm up sets.

* Rest 2 minutes between attempts.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups