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CrossFit Tucker – CrossFit


Warm-up (No Measure)

Over the hurdle

Lunge with Samson

Bear crawl

Duck walk

15 Scap pushups

10 Step ups (5 each leg)

Backward lunge w/ Twist

5 Jumping pullup negatives

15 Airsquats

PVC work

***Group at 12ish after***


Do you prefer watermelon or cantaloupe?


Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

3 Hang Squat Cleans 135/95

6 Alternating Front Rack Lunges 135/95

9 Push-Ups

12 Box Jumps 24″/20″
* Score is rounds plus any additional reps completed in the given time.

* Front Rack Lunges are 6 reps total. 3 reps for each leg.


2 Rounds NFT of:

15 Elevated Ring Rows

15 One Arm Dumbbell Rows (15 each arm)

15 Reverse Grip Barbell Rows

* Build each set of DB Rows and BB Rows

* Rest as needed between rounds.