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CrossFit Tucker – CrossFit

Warm-up

QOD

How many pairs of shoes do you own?

Warm-up (No Measure)

400 m run

HKFT

Backward lunge w/ Samson

Crab walk (feet first)

10 med KB deadlifts

5 Bulgarian Splits (each leg)

10 med Russian swing

10 Air squats

5 Bulgarian Splits (each leg)

10 Single leg KB deadlift (each leg)

Strength

Deadlift (1×5 @75%, 1×5 @80%, 1×5+ @85%)

* Rest 2 minutes between sets

* These do not include warm ups sets

* Remember, these percentages are based off 90% of your current 1RM

Metcon

Metcon (4 Rounds for time)

4 Rounds each for time of:

500m Row

3 Rope Climbs
* Each round for time

* Rest as needed between rounds.