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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

50 ft knee hug

50 ft over the hurdle

50 ft HKFT

50 ft lunge w/ Samson

50 ft burpee broad jump

Run 200m

10 air squats

10 med ball cleans

5 med ball thrusters

Group snatch warmup at 12 after

Metcon

Metcon (Time)

5 Rounds of:

21 Wall Balls 20/14

15 Burpees

9 Hang Power Snatches 75/55
Scale 1: 4 Rounds

Scale 2: Reps of 15-10-5

Mobility

Spend 6 minutes on T-Spine Smash with Double LAX ball

Spend 4 minutes Smashing shoulders

Spend 2 minutes (on each arm) performing banded shoulder stretches