HV Tribe CrossFit – CrossFit

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Front Squat (15 mins to hit Heavy 2 Reps)

15min. to build up to a Heavy 2 rep Front Squat.

In between Sets Complete 1 of the following: (You pick)

1.) 15 Heavy DB Russian Twists (L+R= 1 rep)

2.) 15 GHD Sit-Ups

3.) 15 Weighted Hanging Knee Raises

Rest 2min. Between Sets. Repeat For 4 Total Sets.

Metcon (AMRAP – Rounds and Reps)

90sec. AMRAP:

6/4 Cal Assault Bike

6 American KB Swings 70/53

– 90sec. Rest. Between Rounds

– Repeat For 6 Total Rounds

– Socre is total rounds and reps.

– Start where you left off for each new 90 Sec AMRAP.

Be sure to be moving at an ALL OUT effort for each 90sec. interval!