HV Tribe CrossFit – CrossFit

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Metcon (Weight)

Every 4min. x 5 Rounds:

5 Power Clean and Jerks

immediately into;

500m Row OR 400m Run

Round 1: @50%

Round 1: @60%

Round 1: @65%

Round 1: @70%

Round 1: @75%

I want this to feel like your strength work today, so make sure that weight is challenging and then Row/Run HARD to get extra rest and get your cardio in.

Try to stay within 5sec. of every 500m row/400m Run each time!

Score is you heaviest set of 5 completed with the Row/Run in the 4min. window. Singles or Touch and Go is fine. Just work that technique, lift heavy, and have fun!

Metcon (AMRAP – Reps)

“A quick burner”

10min. to get as far as possible….


Alternating DB Snatches 40/25.


I really want you to try and fly through this today. I purposely made it lighter so it would be fast. The DB must touch the ground on every rep.

If you happen to finish, put your time in the comments!