TGIF

HV Tribe CrossFit – CrossFit

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Metcon (Weight)

20min. EMOM:

2 Reps EMOM x 10min.

1 Rep EMOM x 10min.

*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.

*Climb as needed to hit something heavy. Touch and goe or singles are fine.

*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

Metcon (AMRAP – Rounds and Reps)

9 minute running clock…

1000m Row “buy in”

then;

Max Rounds of this in remaining time:

21 American KB Swings 53/35

12 Handstand Push-Ups

*if you need to scale this today, I would prefer seated DB shoulder press and Heavy Russian KB Swings.