Crescent City Crossfit – HYROX Endure
Warm up
8-50 FT Shuttle Runs (Easy Pace)
*sub bike if needed
2 Rounds:
20 Alt Toe Taps to WB
10 Samson Lunges
5 Ground to Overhead with Wall Ball
5 Wall Ball Thruster
Endurance Boost (Time)
50-40-30
Cal Bike/Ski/Row
Alt DB Snatch
Wall Balls
-Immediately Into-
800 Meter Run
-Immediately Into-
400ft Single Arm Overhead DB Lunge
*Every break = 10 burpees
.
.
It is considered a break every time DB comes below the ear
.
RX+ = Complete 1 mile Run
.
Scoring= total time completed
Endurance Boost- Modified (Time)
40-30-20
Cal Bike/Ski/Row
Alt DB Snatch
Wall Balls
-Immediately Into-
600 Meter Run
-Immediately Into-
300ft Single Arm Front Rack DB Lunge
*Every break = 6 burpees
.
.
-Can sub run for 800 Meter Row or 1200 Meter Bike
-Burpees can be No Push or Box
