Crescent City Crossfit – HYROX Endure
Metcon (Checkmark)
5 RFT:
500m Row
1000m Run
4:00 Max Reps (Change movement each round)
R1: Cal Ski
R2: Burpees
R3: Front Rack KB Carry
R4: Box Step Ups
R5: Bear Hug Sandbag Carry
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This will be a grind- pace each round
● 500m Row should be an effort you can
maintain
● 1000m Run pace should be around HYROX pace
● 5 Rounds total, change movement each round
● Keep track of reps achieved for each movement
● Score = total reps
-Step ups weighted or non weighted
-Decrease run distance to something or bike
