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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Knee hug

HKFT

Lunge w/ Samson

Over the hurdle

10 Air squats

10 Scap pushups

5 Med ball cleans

5 Med ball thrusters

5 Scap pullups

5 Knee ups

*Group Warmup at 10ish after*

QOD

What’s your favorite Christmas song? Least favorite?

Strength

Thruster (Heavy 3 Rep )

* With a 15 minute running clock, establish a heavy 3 rep from the rack.

* Rest 2-3 minutes between attempts.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP of:

5 Thrusters 95/65

7 Burpees

9 Toes to bar
* Score is rounds and any additional reps completed in time given.

* Thrusters weight should be light enough to go unbroken in all rounds.