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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Lunge w. Samson

Over the hurdle

Knee hug

Bear Crawl

Figure four

13 Scap pushups

11 Scap pullups

5 Step ups (each leg)

3 Step back burpees

3 x 15 second handstand hold

PVC work

***Group at 12ish after***

Skills Work

With a 10 minute running clock work on squat snatch. Keep weight light and work on form.

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP of:

Run 200m

2 Rounds of:

3 Squat Snatches 115/75

4 Front Squats 115/75

5 Burpees

6 Box Jumps 30″/24″
* The same weight must be used for snatch and front squat.

* 1 round is the 200m run plus the 2 rounds.

* score is rounds completed plus any additional reps.