HV Tribe CrossFit – CrossFit

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Metcon (Weight)

Strict Press

Complete 3-5 Reps as Heavy as Possible. After you complete your final rep, compete 3-5 more reps with a “Push” press style. On the strict reps, DO NOT bend your knees at all during the rep.

SUPERSET each set with 12-15 Barbell Rows with a regular grip

Demo here;

Rest 90sec. Repeat For 3-4 Working Sets.
Score is combined weight on last set

Metcon (AMRAP – Rounds and Reps)

3min. AMRAP:

3 Devil Press (35/25s)

6 Kipping Pull-Ups

9 Air Squats

Rest 1min. Repeat For 4 Total Rounds.

For scoring, just keep starting where you left off on the previous round. Make sure you GO HARD AF on these. It’s only 3min!

*Pull-Up scale today should be something you can complete quick, like a ring row, jumping pull-up, or even a banded lat pull-down. Banded pull-ups will be too slow of a transition.