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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

15 Jumping double taps

HKFT

Knee hug

15 Jumping double taps

Lunge w. Samson

Figure four

10 DUs

Bear Crawl

Duck walk

10 DUs

10 Med ball cleans

10 Med ball thrusters

15 DUs

5 Wall balls

5 Med ball OHS (head through)

PVC work

***Group at 12ish after***

Strength

Squat Clean Thruster (Heavy 1 Rep)

* With a 12 minute running clock, establish a heavy 1 rep squat clean thruster.

* Rest as needed between reps.

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups