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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Row for 4 minutes

Then 3 rounds of:

21 DUs

15 Air Squats

9 Scap push ups

Group mobility @ 10 after

Strength

Front Squat (1-1-1-1-1-1-1)

* Try to find a new 1RM Front Squat for the day within the 7 given sets.

* Rest 3 minutes between attempts.

Metcon

Metcon (AMRAP – Reps)

Tabata Double Unders

Rest 2 minutes

Tabata Row for calories
* Score is total reps for both movements.

* 1 calorie= 1 rep

ROWVEMBER

4 min MAX effort row (Distance)

4 min MAX effort row