Crescent City Crossfit – HYROX Endure
Warm up
400 Meter Run/ 500 Meter Row or Ski
2 Rounds:
10 PVC Pass Throughs
10 Ring Rows
10 Scap Pull Ups
10 KB Swings (Overhead)
10 Goblet Squats
Grip Killer (AMRAP – Reps)
800 Meter Farmer Carry
*Every Break = 20 Wall Balls
-Then-
3 Rounds:
20 Cal Row/Ski
15 Headcutters
10 Burpee Pull Ups
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PRO: 70/53#
OPEN: 53#/35#
-Scale KB Weight as needed
-Every time you set KB down, come back into gym and perform WB
-Burpee Pull ups can be jumping
-Burpee Pull up scaled to burpee to target
Grip Killer- Modified (Time)
600 Meter Farmer Carry
*Every Break = 15 Wall Balls
-Then-
3 Rounds:
15 Cal Row/Ski
15 Headcutters
10 Burpees to Target
