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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

500m row

Over the hurdle

Knee hug

10 Scap pushups

Bear crawl

2 Wall walks

Lunge w. Samson

Figure four

Spiderman Crawl

4 Kick ups

PVC work

***Group at 12ish after***

QOD

What is your favorite Christmas or Hanukkah song?

Weightlifting

Split Jerk (1-1-1-1-1-1-1)

* Build to a heavy one rep max within the 7 sets.

* These reps are taken from the rack.

* Rest 2 minutes between sets.

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run