HV Tribe CrossFit – CrossFit

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Metcon (Weight)

On a 20 min clock

Split Jerk

3 Reps out of the rack. Prefer behind the neck today, but front rack style is fine. Be FAST under the bar and makes sure your front and back foot move evenly! Bend that back knee on the catch position!


5 Weighted Chin-Ups (Underhand Grip)

90 secs rest between rounds

*you may chose to stay with the same weight or increase. Goal is good mechanics. DO NOT rush through your reps

If you need to scale complete 10-15 of these:

Metcon (AMRAP – Rounds and Reps)

15 min. AMRAP of:

6 Push Press 115/75lbs.

7 Burpee Pull-ups

10 American KB Swings 70/53

200m Run

*200m run can also be a 15/12 Cal Assault Bike at anytime