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CrossFit Tucker – CrossFit

Warm-up

Row for 1 minute

10 Box Step Ups

10 Scap Push ups

Row for 1 minute

10 PVC Pass throughs

10 PVC around the worlds

Row for 1 minute

10 Empty Barbell deadlifts

10 Empty Barbell Hang Power Cleans

Row for 1 minute

5 Step back Burpees

5 Regular Burpees

* Group Warm up Starts 10 min after

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2-4:

20 minute AMRAP of:

100 Box Jumps 24/20

50 Cal Row

80 Shoulder to overhead 75/55

40 Cal Row

60 Power Cleans 75/55

30 Cal Row

40 Burpees over partner

20 Cal Row
* Only one person working at a time.

* Divide reps as you wish.

* Only 1 Rower per team.