HV Tribe CrossFit – CrossFit

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Metcon (No Measure)

Front Squat (week 4 of 4): Recovery week

Every 3min. x 5 Rounds:

5 Front Squats (From The Floor)

10 KB Russian Twists

15/12 Assault Bike


Round 1: 40% of 1RM

Round 2: 40% of 1RM

Round 3: 50% of 1RM

Round 4: 50% of 1RM

Round 5: 60% of 1RM

The percentages should be fairly easy for many of you to clean off the ground. If you absolutely need a rack, then it’s fine. Try and sprint the bike at about 90% effort to give you a little extra time.

Metcon (AMRAP – Rounds and Reps)

9 min. AMRAP:

12 Wall Balls (20/14lb.)

12 American KB Swings 53/35

12 Push-Ups