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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

10 Air Squats

3 Step back burpees

5 Medball Clusters

3 Situps

5 Lunges each leg

3 Kick ups

5 Step ups

3 Med ball cleans

5 Russian KB swings

35 DUs

PVC work

***Group at 10ish after***

Metcon

Nightmare on Weems Road (AMRAP – Reps)

31 minute AMRAP of:

Buy-in: 2017m Row

With remaining time:

31 Hang Squat Cleans 155/105

31 Burpees over the bar

31 Wallballs 20/14

31 Abmat Sit-ups

31 Alternating Lunges

31 Shoulder to Overhead 155/105

31 Box Jump Overs 24″/20″

31 Medball Cleans 20/14

31 Kettlebell Swings 53/35

31 Unbroken Double Unders
* Score is number of reps accumulated after the Buy-in row. If all movements are completed and time still remains, you are to start over with the hang squat cleans.

* Only one barbell is allowed. Whichever weight you choose for the hang squat clean is the weight for your shoulder to overhead as well.