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CrossFit Tucker – CrossFit

QOD

When was the last time you were in an automobile accident?

Warm-up

Warm-up (No Measure)

200 m row (Max Damper)

HKFT

Lunge w/ Samson

Backwards lunge w/ twist

Over/Under

15 airsquats

Group warmup at 5 after

Strength

Deadlift (1×5 @40%, 1×5 @50%, 1×5 @60%)

* Rest 2 minutes between sets

* These do not include warm ups sets

* Remember, these percentages are based off 90% of your current 1RM

Metcon

Metcon (Time)

3 Rounds of:

500m Row

15 Thrusters 95/65