CrossFit Tucker – CrossFit
Warm-up (No Measure)
Over the hurdle
Lunge with Samson
15 Scap pushups
10 Step ups (5 each leg)
Backward lunge w/ Twist
5 Jumping pullup negatives
***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
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.