Announcements
Hyrox PFT workout Saturday, 9/14 at 8 AM and 9:15 AM. Options for non running and partner versions, see social media post for more details or ask a coach.
September Challenge: Walk/Jog/Run 800 meters 3x week to be entered to win prizes. Rules: You MUST perform 3x week at minimum to be entered in raffle AND tag the gym on social media with a picture of your watch/phone showing mileage.
Crescent City Crossfit – HYROX Endure
Metcon (AMRAP – Rounds and Reps)
45 Min AMRAP:
50m Sled Push OR 15 Cal Assault Bike
10 KB or DB Push Press
100m Front Rack Carry
10 KB or DB Push Press
100m Front Rack Carry
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Notes:
-Go at a steady pace that you can maintain consistently for 45 minutes
-Use the same set of KBs/DB’s for the Push Press as the Front Rack Carry
-Make sure on the carry that KBs aren’t resting on your shoulders- they should be in front of shoulders
-Keep elbows up and focus on using lats to support the weight
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50 M Sled push or 15 Cal Bike = 1 Rep, 100 M Carry = 2 reps
