Announcements
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 (No Measure)
On a running clock:
0:00-15:00
AMRAP:
10 Cal Bike
20 DB Lunges
400m Run
15:00-17:00 REST
17:00-30:00
AMRAP:
250m Row
15 Goblet Squats
20 Wall Balls
30:00-32:00 REST
32:00-40:00
AMRAP:
20 KB Deadlift
100m Farmer Carry
.
.
Notes:
-Sub ski or row for bike if you don’t have one. If no skierg or rower, sub 10 burpees
-DB Lunges can be done with 1 or 2 DBs either in a goblet hold, front rack hold, or farmer carry hold
-2 Minutes rest after completing rounds for 15 minutes
-Choose a challenging KB weight for Goblet Squats, although they should be unbroken
-Wall Balls should be unbroken
-2 Minutes rest after completing rounds for 13 minutes
-KB weight should be the same for both KB Deadlift and Farmer Carry
-Go heavy and rest if needed between KB DL and Farmer Carry, but go unbroken during each set
-Complete as many rounds as possible in 8 minutes
Metcon (Time)
4 RFT:
500m Row
25 Goblet Squat
500m Ski
25 Deadlift
800M Run
.
.
Notes:
-Go heavier than normal on the Goblet Squat
-Deadlift weight should be heavy enough where you need to break the set of 25 at least once
-Runs should be race effort
