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CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

Over Unders (switch Half way)

Cow Grazers Half way

10 Toes Hips Sky

Run 200m

6 Lunge w/ Samson

6 Backward lunge w/ twist

Run 200m

5 Inch Worm w/ Push up

10 Ring Rows

10 Barbell Good Mornings

10 Jumping Air Squats

PVC Work

Strength

Front Squat (1×5 @75%, 1X5 @80%, 1×5+ @85%)

* 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:

Run 400m

7 Ring Muscle Ups

10 Deadlifts 225/155

For Time