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
.
If you complete this workout in under 35 Min → perform 1 mile run after lunges (Rx +)
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Scoring= total time completed
Endurance Boost- Modified (Time)
40-30-20
Cal Bike/Ski/Row
Alt DB Snatch
Wall Balls
-Immediately Into-
500 Meter Run
-Immediately Into-
300ft Single Arm Front Rack DB Lunge
*Every break = 6 burpees
.
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-Can sub run for 600 Meter Row or 1000 Meter Bike
-Burpees can be No Push or Box
