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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

300 m row (D5)

Knee to chest (hug)

Figure four

200 m row (D7)

Lunge w/ Samson

HKFT

100 m row (D9)

High knees

Butt kickers

10 Med KB deadlifts

5 Med KB goblet squats

DU work

***Group at 12ish after***

QOD

Are you a doctor?

Strength

Front Squat (4-4-4-4-4-4)

* Use 75% of your current 1RM for all 6 sets.

* Rest 2 minutes between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP of:

100 Ft Left Arm Waiters Walk 53/35

20 Double Unders

100 Ft Right Arm Waiters Walk 53/35

20 Double Unders
* RX+ option: 70/53 for Waiters Walk

* Score is rounds plus any additional reps completed in the given time.

* Every 5 feet of Waiters Walk is equal to 1 rep for scoring purposes.