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CrossFit Tucker – CrossFit

Warm-up

Practice Double Unders for 3 minutes

10 PVC Pass Throughts

9 Scap Push Ups

8 Ring Rows

7 Inch Worms w/ Push Ups

6 Burpees w/ Step Back

5 Barbell Thrusters

4 Barbell Strict Press

3 Barbell Push Press

2 Barbell Push Jerks

1 Barbell Split Jerk

Group Shoulder Warm up starts 10 after.

Strength

Push Press/ Jerk complex (E3MOM)

Every 3rd minute for 15 minutes perform 2 push press + 1 jerk
* Build each set.

* Object is to increase weight for all 5 sets ending with you heaviest attempt.

Metcon

Metcon (Time)

Cash in: 50 Burpees

Then: 3 rounds of:

50 Double Unders

50 Abmat Sit-ups

Cash out: 50 Burpees

For Time
Scale 1: 35 Reps of each

Scale 2: 25 Reps of each