13
Dec
Monday
HV Tribe CrossFit – CrossFit
Metcon (No Measure)
Front Squat (week 4 of 4): Recovery week
Every 3min. x 5 Rounds:
5 Front Squats (From The Floor)
10 KB Russian Twists
15/12 Assault Bike
FS:
Round 1: 40% of 1RM
Round 2: 40% of 1RM
Round 3: 50% of 1RM
Round 4: 50% of 1RM
Round 5: 60% of 1RM
The percentages should be fairly easy for many of you to clean off the ground. If you absolutely need a rack, then it’s fine. Try and sprint the bike at about 90% effort to give you a little extra time.
Metcon (AMRAP – Rounds and Reps)
9 min. AMRAP:
12 Wall Balls (20/14lb.)
12 American KB Swings 53/35
12 Push-Ups
