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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

10 Jumping double taps

Lunge w. Samson

HKFT

10 Jumping double taps

Duck walk

Spiderman crawl

20 DUs (10 attempts)

20 Mountain climbers (10 each leg)

15 Scap pushups

5 Pushups

PVC work

***Group at 10ish after***

Skills Work

With a 7 minute running clock, practice the kettlebell clean. Start light and build to your working weight for the WOD. Get in NO MORE than 3 total sets of 3-5 reps on each arm. If you reach your workout weight before time runs out, practice double unders or get set up for the WOD.

Metcon

Metcon (Time)

7 Rounds of:

25 ft Shuttle Sprints (5×5 foot)

20 Double Unders

15 Kettlebell Swings 53/35

10 Alternating One Arm Kettelbell Cleans (5 each arm) 53/35

Rest 90 seconds
* Score is time minus 9 minutes of rest.