HV Tribe CrossFit – CrossFit

View Public Whiteboard

Metcon (Weight)

12 min. EMOM:

3 Power Cleans

3 Front Squats

3 Push Jerks

*goal is to pick a weight that is about 60-70% range for the entire EMOM. If you can’t get through all the reps You may do 2 reps of each . Notate reps in the comments

Metcon (AMRAP – Rounds and Reps)

7min. AMRAP:

8 Front Rack Lunges 115/75

10 Wall Balls 20/14

Rest 2min.

7min. AMRAP:

8 Back Squats 115/75

10 Toes-To-Bar

*Those squats and lunges are coming off the ground. Clean it, toss it on your back, be smooth and careful. Those numbers should be something that keeps you constantly moving.