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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

250 m row (Damper 5)

HKFT

Lunge w. Samson

150 m row (Damper 8)

Bear Crawl

Duck walk

100 m row (Damper 10)

10 Heavyish KB goblet squats

5 Med KB single leg deadlifts (each leg)

5 Lightish KB Bulgarian split squats (each leg)

10 Toes Hips Sky

10 PVC good mornings

PVC work

***Group at 12ish after***

QOD

Have you ever been to Kansas?

Metcon

Metcon (Time)

18 Deadlifts 225/155

Run 400m

15 Deadlifts 225/155

Run 400m

12 Deadlifts 225/155

Run 400m

9 Deadlifts 225/155

Run 400m
* Do not exceed 65% of your current 1RM Deadlift for the workout weight.

Accessory

3 Rounds NFT of:

30 Second Static Ring Hold

10 Bulgarian Split Squats (build each set)

50 ft Dumbbell Backwards Walking Lunge (build each set)

* Rest as needed beteween rounds.