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CrossFit Tucker – CrossFit

QOD

What’s the farthest you’ve ever run?

Warm-up

Warm-up (No Measure)

200 m run

High Knees

Butt kickers

HKFT

High knee hug

Burpee broad jumps

1 arm walking med KB swings (down one arm, back the other)

10 med KB deadlift

10 med KB Russian Swings

10 med KB goblet pause squats

PVC work

Strength

Deadlift (1×5 @75%, 1×3 @85%, 1×1+ @95%)

* 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:

100 ft Left Arm Waiters Walk 53/35

25 Air Squats

100 ft Right Arm Waiters Walk 53/35

25 Abmat Sit-ups