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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Knee hug

Over the hurdle

10 med ball cleans

HKFT

Toe touch

10 knee raises

Lunge w/ Samson

Butt kickers

10 step ups

High knees

Karaoke (switch half way)

10 med ball thrusters

PVC work

Deadlift group warmup at 12 after

QOD

If you could go anywhere in the world, but you had to go alone, where would it be?

Metcon

Metcon (Time)

Run 400m

35 Wall Balls 20/14

35 Toes to Bar

35 Deadlifts 225/155

35 Handstand Push-ups

35 Burpee Box Jumps 24/20

Run 400m

ABccessory Work

3 Rounds NFT of:

1:00 Static Ring Hold

30 Anchored Abmat Sit-ups

20 Dumbbell Renegade Rows 35/25 (10 each arm)

ROWVEMBER

4 min MAX effort row (Distance)

4 min MAX effort row