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CrossFit Tucker – CrossFit

WOD Brief and Warmup

(0:00 – 10:00)

1 Minute

Easy row

Active Samson + Air Squat

45 Seconds

Moderate row

Push-up to Down Dog

30 Seconds

Faster row

Jumping Air Squats

Modified Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Front Squats

5 Strict Press & Reach

Mobility

Pigeon Pose with Lat Reach: 1 Minute Each Side

Metcon

Sicko Mode (Time)

21 cal row

400m run

15 cal row

200m run

9 cal row

100m run

Then 21 hang squat clean thrusters (135/95)