Wednesday

HV Tribe CrossFit – CrossFit

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Metcon (Weight)

3 Back Squats (Climbing. Try and build to a max by the last set)

Superset with;

2 Power Cleans (Climbing. Try and build to a max by the last set)

Rest 90sec. After Each Set. Repeat For Total 4 Sets.

Score is both weights combined.

Metcon (AMRAP – Reps)

8 Rounds:

20sec. of Front Squats 95/65lb.

10sec. of REST

8 Rounds:

20sec. of Toes-To-Bar

10sec. of REST

8 Rounds:

20sec. of Assault Bike for Cals

10sec. of REST

8 Rounds:

20sec. of Burpees (ADV: KB Snatches 53/35)

10sec. of REST

NO REST BETWEEN STATIONS. Each Station takes 4min. The entire sequence is 16min. total.