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CrossFit Tucker – CrossFit

QOD

What is your least favorite household chore?

Warm-up

Warm-up (No Measure)

100 m row

HKFT

Cow grazers

100 m row

Lunge w/ Samson

Over/Under (switch half way)

100 m row

Bear crawl

Crab walk (feet first)

100 m row

10 med goblet squats

10 med KB Russian swings

100 m row

PVC work

Group squat warmup at 12 after

Strength

Front Squat (1×3 @80%, 1×3 @85%, 1×3+ @90%)

* 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 (Time)

21-15-9-6

Handstand Push-ups

Toes To Bar

For Time