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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

15 Jumping double taps (JDTs)

HKFT

Lunge w. Samson

15 JDTs

Knee hug

Bear crawl

15 JDTs

10 Air squats

3 Wall walks

15 DUs

3 Kick ups

20 Second handstand hold

15 DUs

5 Jumping pullup negatives

10 Air squats

PVC work

**Group at 12ish after**

QOD

What’s your favorite preparation of Kale?

Weightlifting

Power Snatch (5 Rep Max )

* With a 10 minute running clock, try to estabish a 5 rep max Snatch for the day.

* This time may also be used to work on techneque if you are not comfortable with this lift.

* Reps do not have to be touch and go.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP of:

20 Goblet Squats 53/35

40 Double Unders

20 Power Snatches 75/55
* Score is rounds plus any additional reps completed in the given time.