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Announcements

Holiday Schedule:
Thursday Nov 23 – 10:00 am
Friday Nov 24 – 12:00 pm

CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

500 m row

HKFT

Knee hug

10 Scap pushups

10 Scap pullups

Over the hurdle

Bear crawl (straight leg)

5 Jumping pullup negatives

Figure four

Lunge w. Samson

10 Knee ups

PVC work

***Group at 12ish after***

Metcon

Metcon (Time)

4 Rounds of:

400m Run

15 Overhead Squats 95/65

10 Knees to Elbows

ABccessory Work

2 Rounds NFT of:

20 Anchored Abmat Sit-ups

20 Medball Russian Twists 20/14

20 Second L-Sit (on parallettes)

* Rest as needed

* Scale L-sits in order to get them unbroken.