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CrossFit Tucker – CrossFit

QOD

Have you ever broken a bone?

Warm-up

Warm-up (No Measure)

Run 200 m

HKFT

Lunge w/ Samson

20 DUs/SUs

Bear Crawl

Crab Walk

30 DUs/SUs

15 Scap Pushups

15 Scap Ring Rows

PVC Work

Group Warm up at 8 after

Strength

Push Press (1×5 @75%, 1×5 @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 (AMRAP – Reps)

Alternating Tabata

Double Unders

Burpees

Rest 2 minutes

Alternating Tabata

Box Jumps (24/20)

Abmat Sit-ups
* Score is total reps completed for all four movements