Saturday April 4th

8am Hyrox
9am CrossFit and Weightlifting
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8am Hyrox- As always, run together, split the other work
No machines today. We are the machines.
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45 Minute Amrap
Run 800m
50 M Sled push heavy
Run 800m
80 M Burpee Broad Jump
Run 800M
200m Farmer Carry
Run 800
100m Weighted lunge

9am CrossFit
Warm-Up:
2 Sets
250/200m Row
10 Air Squats
:15 Wall Lean March
2 Sets x :10 Wall Lean Sprint / : 10 Rest
200m Run

Conditioning
For Time
1000m Row
100 Air Squats
800m Run
80 Abmat Sit-Ups
60/45 Calorie Echo Bike
60 American Kettlebell Swings
400m Run
40 Pull-Ups
200m Farmers Carry (Dumbbells)
20 Burpee Box Jump Overs

Kettlebell: 53/35lb, 24/16kg
Dumbbells: 2 x 70/50lb, 32/22.5kg
Box Height: 24/20in

Time Domain: 25-30 minutes
Time Cap: 35 minutes

Primary Objective: Complete the runs at an even clip across
Secondary Objective: Keep the movements between the runs smooth and even to limit fatigued running

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9am Weightlifting
Pause (At knee) Clean + Jerk – Every 2:00 x sets -- reps(1+1) @ 70–75%
Clean & Jerk –Every 3:00x6 sets 2reps @ 75–80%
Front Squat – Every 3:00x4 set - 3reps @ 80–82%
Accessory: Step-Ups 3×8/side, Hip & Shoulder Mobility