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CrossFit Tucker – CrossFit

QOD

What is the craziest/grossest public restroom experience you have ever had?

Warm-up

Warm-up (No Measure)

Run 200 m

HKFT

5 Scap Pushups

Bear Crawl

10 Scap Pushups

10 Scap Ring Rows

5 Burpees

15 second handstand hold

10 pull up kips (or 15 sec hang)

15 second handstand hold

2 min banded shoulder distraction

PVC work

Strength

Shoulder Press (5-5-5-5-5)

* Try to find your best 5 rep you can within 5 sets.

* Rest 1-2 minutes between sets.

* This does not include warm up sets

Metcon

14 minute EMOM of:

Odds: Row 200m/150m

Evens: 12 Burpees