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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

250m row

Lunge w. Samson

Knee hug

Over the hurdle

HKFT

15 Scap pushups

10 Scap pullups

3 cycles of:

10 Second Superman hold

10 Second hollow body hold

16 Step ups (8 each leg)

10 Pushups

5 Jumping pullup negatives

3 Wall walks

PVC work

***Group at 12ish after***

QOD

How much Christmas shopping do you have left?

Metcon

Metcon (Time)

7 Rounds of:

7 Burpee Box Jumps 24″/20″

7 Push Press 135/95

7 Chest To Bar Pull-ups

Accessory

3 Rounds NFT of:

15 Weighted GHD Sit-ups

20 Bent Over Dumbbell Row (10 each arm)

* Rest as needed.

* Build each set of Dumbbell rows.