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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Row 2 minutes

Then 3 rounds of:

Spiderman sequence

10 air squats

10 scap pull ups

100 m row

Group warm up at 10 after.

Strength

Back Squat (3-3-3-3-3-3-3)

* Find a heavy 3 rep back squat within the 7 given sets by building each attempt

* Rest 3 minutes after each set.

Metcon

Metcon (AMRAP – Reps)

5 minute AMRAP of:

5 Deadlifts 185/125

3 Hang Power Cleans 185/125

1 Jerk 185/125
* Score is total rep accumualted over the 5 minutes of work.

ROWVEMBER

2 min Max effort row (Distance)

2 min MAX effort row