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CrossFit Tucker – CrossFit


Warm-up (No Measure)


Lunge w. Samson

10 Scap pushups

10 Scap pullups


3 rounds of:

6 Calorie Row

5 Knee ups

4 Step ups 24″/20″

3 Russian Kettle Bell Swings (light)

2 Kick up, (regular) push up

1 Pull up, Dip

Skills Work

With a 12 minute running clock, work on Muscle Ups. You may work on Bar or Ring Muscle Ups. Do any progression work you would like. If you have Muscle Ups, work on being more proficient at them.


Metcon (AMRAP – Reps)

12 Minute AMRAP of:

60 Calorie Row

50 Abmat Sit-ups

40 Box Jumps 24″/20″

30 Kettle Bell Swings 53/35

20 Handstand Push-ups

10 Ring Muscle-Ups