Saturday March 28th

8am Hyrox
We will be doing 4 movement but the warm up will focus on dialing the technique of 2 of these movements.
45 Minutes Amrap
Run 600 (together) 
Row 1200 Split
Run 600 Togheter
50 M Sled pull split (heavy)
Run 600 Together
1200M ski
Run 600 together
100 Wall Balls split
‍

9am CrossFit
3 Sets:
1:00 Echo / Row / Ski
8 Scapular Push-Ups
5/5 Pendulum Lunges
10 Scapular Pull-Ups
8 V-Ups
:10 Chin Over Bar Hold

Conditioning
2 Sets:
300m Ski Erg
30 Line Facing Burpees
Rest 1:00
400m Run
40 Wall Balls
Rest 1:00
500m Row
50ft (15m) Dual Kettlebell Front Rack Walking Lunge
Rest 1:00

Kettlebells: 2 x 53/35lb, 24/15kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft

Time Domain: 25:00-30:00 Running Time
Time Cap: 32:00

‍

‍

‍

9am Weightlifting
Pause Snatch (knee) – 5×2 @ 65–70%
Snatch –Every 2:00x 6 - 2 reps@ 75–80%
Overhead Squat – Every 2:00x4 sets -3 reps@ 75–80% snatch
Snatch Pull – 3×3 @ 105–110% Finish all in 7 minutes
Back Squat – every 2x5 sets- 3 reps @ 77–80%
Accessory: Tempo Good Morning 3×8, Shoulder Stability Circuit
‍
‍