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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Cow grazers

Lunge w. Samson

Bear Crawl

15 Scap pushups

5 Inch worms

Spiderman Crawl

Figure four

Duck walk

15 Second static ring hold

3 Wall walks

PVC work

***Group at 12ish after***

QOD

Metcon

Metcon (Time)

12-9-6

Squat Cleans 135/95

Ring Muscle-Ups

Accessory

3 Rounds NFT of:

2 Rope Climbs

10 Medball GHD Sit-ups 20/14

20 Hip Extensions

* Rest as needed after each round.