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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)

Cow crazers

Knee hug

Over the hurdle

Lunge w/ Samson

HKFT

Bear Crawl

Duck Walk

Crab walk (feet first)

10 Squat jumps

10 Step ups (5 each leg)

5 box jumps

PVC work

**Group at 12ish after**

Weightlifting

Squat Clean (Establish a heavy 1 rep for the day)

* With a 15 minute running clock, establish a heavy 1 rep squat clean for the day.

* This does not have to be a 1 rep max.

* Rest 2-3 minutes between attempts.

* If you are uncomfortable with a squat clean, stay light and work on form and getting under the weight into a full squat.

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP of:

2 Squat Cleans 185/125

6 Box Jumps 24″/20″

2 Squat Cleans 185/125

12 Box Jumps 24″/20″

2 Squat Cleans 185/125

18 Box Jumps 24”/20″

2 Squat Cleans 185/125

24 Box Jumps 24″/20″
* Continue this pattern of increasing the box jumps by 6 reps and keeping the squat cleans in sets of 2 until the clock runs out.

* Score is total reps completed in the given 7 minutes.