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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

200 m run

HKFT

Lunge w. Samson

5 Inch worms

15 Air squats

10 Scap pushups

10 Scap pullups (ringrows)

Bear Crawl

3 Wall walks

5 Med ball cleans

5 Med ball thrusters

10 Toes Hips Sky

5 Med ball clusters

PVC work

***Group at 12ish after***

QOD

When’s the last time you’ve eaten fast food? What was it?

Metcon

Metcon (3 Rounds for reps)

8 minute AMRAP of:

Buy-in: Run 1200m

With remaining time: Max Effort Squat Clean Thrusters 115/75

Rest 2 minutes

6 minute AMRAP of:

Buy-in: 800m Run

With remaining time: Max Effort Squat Clean Thrusters 115/75

Rest 2 minutes

4 minute AMRAP of:

Buy-in: 400m Run

With remaining time: Max Effort Squat Clean Thrusters 115/75
* Each round is scored separatly.

* Score is number of Squat Clean Thrusters completed in the amount of time left after each run.

* If needed, scale the distance on the runs in order to allow for time on the Squat Clean Thrusters.

* The runs DO NOT count towards the score.