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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

10 DUs, 5 Knee raises

10 DUs, 5 Scap pushups

15 DUs, 7 Knee raises

15 DUs, 5 Pushups

20 DUs, 9 Knee raises

20 DUs, 7 Pushups

HKFT

Lunge w/ Samson

Over the hurdle

Burpee broadjumps

PVC work

Metcon

Metcon (AMRAP – Reps)

In 5 minutes:

Sprint 200m

With remaining time AMRAP of:

21 Push-ups

21 Abmat Sit-ups

Rest 2 minutes

In 5 minutes:

Sprint 200m

With remaining time AMRAP of:

15 Push-ups

15 Abmat Sit-ups

Rest 2 minutes

In 5 minute:

Sprint 200m

With remaining time AMRAP of:

9 Push-ups

9 Abmat Sit-ups
* Score is total reps completed in all 3 AMRAP

ROWVEMBER

8 min MAX effort row (Distance)