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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

400 m run

HKFT

Lunge w/ Samson

Cow grazers

Then 3 rounds of:

13 DUS

10 sec plank

7 air squats

10 sec wall squat

3 burpees

10 sec dead hang

QOD

What’s your favorite kind of Halloween candy?

Metcon

Metcon (Time)

In Teams of 2-4 complete:

10 Rounds of:

31 Double unders

20 Pumpkin Squats 53/35

16 Burpees
* This is a relay style WOD.

* Rounds can be broken up however teams wish.

* A full round must be completed before the next teammate can start the next.

*KICKER*

As teammate A is working teammate(s) B, C, and D must be:

Hold plank while teammate A is doing double unders.

Hold a wall squat while teammate A is doing pumpkin squats.

Dead hang from the pull-up bar while teammate A is doing burpees.

If teammate(s) B, C and/or D stop doing work to rest, teammate A must stop working until teammate(s) B, C, and D continue their work.