Friday

HV Tribe CrossFit – CrossFit

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Metcon (Weight)

Back Rack Lunge

20min. Superset section:

10 Reps out of the rack (L+R=2)

immediately into;

10 Hip Thrusts

Rest 90sec. After Each Set

*Advanced can use a 55lb plate for an elevated front foot

*Keep doing sets until the clock runs out. Climbing in weight is fine.

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

40 Cal Assault Bike

30 Front Squats 75/55

20 Front Squats 95/65

Then, max rounds in remaining time…

12 Alt. DB Snatches 50/35

8 Toes-To-Bar

*You only do the 40,30,20 section 1x …. then it’s an AMRAP of JUST the DB Snatches and TTB.

Score is just rounds and reps of DB Snatches and TTB.