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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

HKFT

Lunge w/ Samson

Knee hug

Over the hurdle

10 air squats

10 scap push ups

10 scap ring rows

10 empty bar goodmornings

10 empty bar deadlifts

20 DUs

PVC work

Group warmup at 10 after

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP of:

2000m Row

With remaining time Max Effort Ground to Overhead 115/75
* Score is total number of reps completed of ground to overhead in remaining time.

* Ground to overhead is any form of Snatch or Clean and Jerk.

ABccessory Work

3 Round NFT of:

200 ft Farmers Carry

20 Weighted Abmat Sit-ups 45/35

10 Stone To Shoulder

* Rest as needed

* Build each round of Stones

ROWVEMBER

6 min MAX effort row (Distance)

6 min MAX effort row