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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

With jump rope in hand:

Cow grazers

10 DUs

HKFT

10 DUs

Lunge w/ Samson

10 DUs

Knee hug

10 DUs

Over the hurdle

10 DUs

50 ft skipping rope

10 DUs

5 step down burpees

PVC work

QOD

What is one nickname you have?

Metcon

Metcon (Time)

Run 1 Mile

100 Double Unders

35 Burpees

Run 1200m

75 Double Unders

25 Burpees

Run 800m

50 Double Unders

15 Burpees
Scale 1

Run 1200m

75 Double Unders

30 Burpees

Run 800m

50 Double Unders

20 Burpees

Run 400m

25 Double Unders

10 Burpees

Scale 2

Run 800m

60 Double Unders

20 Burpees

Run 400m

40 Double Unders

15 Burpees

Run 200m

20 Double Unders

10 Burpees

EMOM

10 Minute EMOM of:

Odds: 10 Chest to bar Pull-ups

Evens: 10 Bench Press 135/95

ROWVEMBER

2 min Max effort row (Distance)

2 min MAX effort row