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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 hugs

Over the hurdle

HKFT

Lunge w/ Samson

Bear Crawl

Spiderman Crawl

Duck walk

Crab Walk (feet first)

10 Scap ring rows

10 Scap pull ups

10 Knee ups

PVC work

**Group at 12ish after**

QOD

Are you a listener or talker?

Strength

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

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.