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CrossFit Tucker – CrossFit

Warm-up

Run 400m

50 Double Unders or Single Unders

40 Abmat Sit Ups

30 Toes Hips Sky

20 Mountain Climbers

10 Barbell Good Mornings

4 minutes of hamstring work

Strength

Deadlift (1×3 @80%, 1×3 @85%, 1×3+ @90%)

* 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 (AMRAP – Reps)

7 minute AMRAP of:

1 Front Squat

1 Front Rack Lunge (Each leg)

2 Front Squats

2 Front Rack Lunges (Each leg)

3 Front Squats

3 Front Rack Lunges (Each Leg)

Ect. Ect. Ect.
* This is an increasing ladder in reps. Increase reps of front squats and front rack lunges after each set is complete until time runs out.

* RX weight is 95/65

* Score will be total reps completed in the given 7 minutes.