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Remember to sign up for the competition we are hosting on April 8th.

CrossFit Tucker – CrossFit

Warm-up

Warm-up (No Measure)

Knee hug

HKFT

Lunge w/ Samson

Over the hurdle

Backwards lunge w/ Twist

Bear Crawl

Burpee broadjump

5 Med KB deadlifts

10 Med KB goblet squats

10 Single leg deadlifts (5 each leg)

PVC work

**Group at 12ish after**

QOD

Would you rather hang out by the river or lake?

Weightlifting

Deadlift (6-6-6-6-6)

* Use 70% of your current 1RM for all 5 sets.

* If 1RM is unknown, work to a moderately heavy weight with good form and keep the weight the same for all 5 sets.

* Rest 2 minutes between each set.

Accessory

3 Rounds NFT of:

10 Alternating Dumbbell Hammer Curls

10 Bent Over Dumbbell Rows

10 Dumbbell Tricep Extensions

* Build each set.

* Rest 1-2 minutes after each round.