Remember to sign up for the competition we are hosting on April 8th.
CrossFit Tucker – CrossFit
Warm-up (No Measure)
Over the hurdle
Lunge w/ Samson
Crab Walk (feet first)
10 Scap ring rows
10 Scap pull ups
10 Knee ups
**Group at 12ish after**
Are you a listener or talker?
Weighted Pull-ups (Heavy 3 rep)
* With a 12 minute running clock, establish a heavy 3 rep dead-hang strict pull-up.
* Any type of grip is allowed. Overhead, underhand, or switch grip.
* If you are still working on a pull-up or do not have a weighted pull-up, use this time as pull-up skills work. Pick any of the following to work on: strict pull-up, kipping pull-ups, banded pull-ups, or elevated ring rows.
* Rest 2-3 minutes between attempts.
Metcon (3 Rounds for time)
3 Rounds each for time of:
200 ft Sand bang Carry 100/60
15 GHD Sit-ups
2 15 ft Rope Climbs
* Rest as needed after each round.
* Sub in 20 Anchored Abmat Sit-ups if needed.
* Rope Climb subs: 3:1 Rope pulls from the ground, deceasing the height of the rope climb to a comfortable height, or 10:1 Ring Rows.