FRIDAY

HV Tribe CrossFit – CrossFit

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Metcon (Weight)

20min. running clock…

Run 400m

10 Power Clean and Jerks at 50%

Run 400m

8 Power Clean and Jerks at 60%

Run 400m

6 Power Clean and Jerks at 70%

Run 400m

4 Power Clean and Jerks at 80%

Run 400m

2 Power Clean and Jerks at 90%

Run 400m

Use remaining time to shoot for a 1 rep max

Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.

Not feeling it today? Do 10 Every round with a light weight and just work on form.

Metcon (AMRAP – Reps)

10min. EMOM:

Min. 1) Plank

Min. 2) Max Reps of Weighted Hanging Knee Raises 10/5lbs.

*Try to end your knee raises around 45sec. And be sure to get ALL those planks without breaking!

Hanging Knee Raises:

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