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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

30 DUs

Bear Crawl

Crab walk

20 DUs

HKFT

Lunge w/ Samson

10 DUs

15 mountain climbers

15 scap pushups

15 scap ring rows

PVC work

Group Split Jerk clinic/warm up at 12 after.

Weightlifting

Split Jerk (2-2-2-2-2)

* Build each set

* Object is to find a moderately heavy weight with perfect form.

* Rest 2-3 minutes between sets.

* These sets are from the rack

Metcon

Metcon (3 Rounds for time)

3 Rounds each for time of:

Sprint 200m

10 Tire Flips

20 Sledge Hammer hits
* Rest as needed after each round.

ROWVEMBER

4 min MAX effort row (Distance)

4 min MAX effort row