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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

HKFT

Lunge w. Samson

Over the hurdle

Duck walk

Bear Crawl

Crab Walk (feet first)

15 Scap push ups

10 Scap pull ups (ring rows)

10 Air squats

5 Step back burpees

10 PVC goodmornings

PVC work

***Group at 12ish after***

Metcon

Metcon (Time)

3 Rounds of:

20 Pull-ups

10 Jumping Lunges (10 each leg)

20 Deadlifts 185/125

10 Lateral Burpees Over the bar
* RX+ option: Sub in Alternating Pistols (10 total rep. 5 each leg) for jumping lunges.