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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

20 Double Unders

15 Scap Rows

10 Scap Push Ups (on elbows)

Run 200m

20 Toes Hips Sky

15 Empty Barbell Goodmornings

10 Jumping Air Squats

PVC Work

* Group Warm Ups starts 12 after*

Weightlifting

Clean and Jerk (Heavy 1 rep)

* With a 15 minute running clock, establish a heavy 1 rep Clean and Jerk.

* This time includes warm ups sets and rest.

* Rest periods should be between 2-3 minutes

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP of:

3 Clean and Jerks

7 Burpees
* For the Clean and Jerk weight, use approximately 75% of your heavy 1 rep of the day.

* Score is total reps completed in the given time.