HV Tribe CrossFit – CrossFit

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Metcon (Weight)

1min. to hit 3 heavy power snatches

Immediately into;

1min. of max calories on the assault bike

Rest 90sec. Repeat For 5 Total Rounds.

This is an IWT (interval weightlifting) section. These are great because it lets each person hit their own individual threshold on each section. So in essence, no matter how string or fit you are… Everyone should be getting an equal workout in on this piece.


1.) Start at about 65% of your 1RM and build for there as you feel. You should drop and reset for each rep. Focus on good quality reps

2.) When you get to the bike, hit it HARD, but leave enough in the tank to be able to repeat it within 3-4 calories on the next round.

Metcon (AMRAP – Reps)

15min. to get as far as possible…


Alt. DB Snatches (50/35lb.)

Wall Balls (20/14lb.)