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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

HKFT

Lunge w. Samson

Knee hug

Over the hurdle

15 Scap pushups

10 Scap pullups

Figure 4

Bear crawl

7 Medball cleans

10 Medball front squats

3 Wall walks

PVC work

***Group at 12ish after***

QOD

What was your favorite event you attended at the Georgia Dome?

Weightlifting

Squat Clean (2-2-2-2-2)

* Object is to work up to a heavy two rep squat clean for the day.

* Rest 2-3 minutes per set.

* If you are not comfortable with a heavy squat clean, use the time to practice with a lighter weight to get more comfortable with this lift.

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP of:

3 Wall Climbs

3 Squat Cleans 185/125

3 Wall Climbs

6 Squat Cleans 185/125

3 Wall Climbs

9 Squat Cleans 185/125

3 Wall Climbs

12 Squat Cleans 185/125
* Continue the pattern of 3 wall climbs and increasing the squat cleans by 3 reps each time until the 7 minutes runs out.

* Score is total reps completed in the given time.