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CrossFit Tucker – CrossFit

WOD Brief and Warmup

100 Meter Run

20 Seconds

Push-up to Down Dog

Active Spidermans

Air Squats

100 Meter Run

20 Seconds

Good Mornings

Back Squats

Elbow Rotations

100 Meter Run

20 Seconds

Romanian Deadlifts

Hang Muscle Cleans

Strict Press

100 Meter Run

20 Seconds

Snatch Grip RDL’s

Hang High Pulls

Hang Muscle Snatches

Metcon

Adderall (AMRAP – Reps)

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)