HV Tribe CrossFit – CrossFit
Back Rack Lunge
20min. Superset section:
10 Reps out of the rack (L+R=2)
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
*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.