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CrossFit Tucker – CrossFit

QOD

Did you play sports in high school?

Warm-up

Warm-up (No Measure)

Row 250 (Damper at 2)

High knees

Butt kickers

Row 200 (Damper at 4)

HKFT

Lunge w/ Samson

Row 150 (Damper at 6)

Bear Crawl

Crab walk (feet first)

Then 2 rounds:

10 med Russian KB swings

10 Med ball cleans

10 Pullup kips

Strength

Push Press (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)

21 Kettlebell Swings 53/35

21 Medball Cleans 20/14

21 Pull-ups

Sprint 200m

15 Kettlebell Swings 53/35

15 Medball Cleans 20/14

15 Pull-ups

Sprint 200m

9 Kettlebell Swings 53/35

9 Medball Cleans 20/14

9 Pull-ups

Sprint 200m