Saturday February 7th

8am Hyrox

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45 Minute Amrap

600m run
120 wall balls
600M run
2400 Row
600M run
8 sled Pulls (down and back is 2)
600M run
80M burpee broad jump
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9am Crossfit


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warm up- coaches choice

10 Sets

3:00 AMRAP
400m Run (no more than 2:00 on the run)
- AMRAP in Remaining Time [X]
Rest 1:00 b/t sts

[X] =
Sets 1-4-7-10: Burpees
Sets 2-5-8: Row for Cals
Sets 3-6-9: Power cleans

*yes … you will hit Wall Balls 4x
Clean weight= something you can do for fast singles but not touch and go for whole minute.

Primary Objective: Complete the run in under 2:00 each set
Secondary Objective: Stay steady and consistent on all movements maintaining rep counts across.
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9am Weightlifting-

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Warm up coaches choice
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1. Tall Clean
Every 2:00 x 4
5 reps@ 30–40%

2. Clean + Push Jerk (two squat cleans, then two push jerks)
Every 3:00x5
2squat cleans+2 push jerks @ 65–70%

3. Clean Pull 10 minutes to complete all sets
4×5 @ 90–100% clean
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4. Front Squat
every 3:00 x4
5 reps at, 2 second pause in the bottom only on the first rep @ 70%

Accessories

DB rows – 3×10

Copenhagen plank – 3×20 sec / side

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