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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)

20 DUs

HKFT

Knee hugs

20 DUs

Bear crawl

Crab walk (feet first)

5 Mountain climbers (each leg)

Duck walk

Over the hurdle

5 Mountain climbers (each leg)

10 Scap pushups

10 Scap ringrow

PVC work

**Group at 12ish after**

QOD

If you had your human head, but the body of an animal, what animal would you pick?

Metcon

Metcon (Time)

200m Sled Drag 110/65

200m Prowler Push 100/75

200m Farmers Carry 53/35
* Empty Sled is 20 pounds. RX weight for males is two 45 pound plates plus the sled. Females is one 45 pound plate plus the sled.

* Empty Prowler weighs 75 pounds. RX weight for males is one 25 pound plate on the prowler and for females an empty prowler.

* 53/35 in each hand for the Farmers Carry.

Accessory

3 Rounds NFT of:

15 GHD Sit-ups (Sub weighted Abmat Sit-ups)

15 Hip Extenions (Sub empty barbell Good Mornings)

30 Second Static Ring Hold (Sub Push-up Plank Hold)

* Rest as needed after each round.