Crescent City Crossfit – HYROX Endure
warm up
On an 8 Minute Running Clock:
2 Min Any Machine or 2 Min Run
AMRAP in Remaining Time:
0:30 Second Wall Sit
10 Ring Rows
10 Walking Inchworm with Push Up
10 Walking Samson Lunges
0:30 Sec Dead Hang
Metcon (Checkmark)
Every 7 Minutes x 6 Rounds (42 Min Total):
1: 800 M Run + Max Distance Ski
2. 800 M Run + Max Distance Burpee Broad Jump
3. 800 M Run + Max Distance Row
4. 800 M Run + Max Distance Sled Pull Arms Only
5. 800 M Run + Max Distance Walking Lunge
6. 800 M Run + Max Reps Wallballs
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-Aim for 2:30-3+ minutes for “max” work
-Decrease Run Distance to 600 Meters or sub bike for 600-800 meter distance if needed
-Whatever Run distance you choose= track and try to remain consistent with run times
