CROSSFIT BRACKNELL – CrossFit
Hyrox
Buy In: 800m Run
Perform each of the following for 3:00 then rest for 1:00:
Floor Seated Sled Pull
Ski
Sled Push
Burpee Broad Jump
OH DB Walking Lunge
Wall Ball
Cash Out: 800m Run
CLASS
Metcon (Time)
3 Rounds For Time:
30 Burpee Box Jump Over (50/60cm)
25 GHD Sit Ups/Sit Up Over Wall Ball
200m Wall Ball Run (9/6kg)
15 DB Snatch (2×22.5/15kg)
-Rest 1:00
OPEN GYM
Every 3:00 for 6 Rounds:
2 Rope Climbs (15’)
3 Bar Muscle-Ups
4 Sandbag to Shoulder (60/40kg)
Metcon (No Measure)
2 sets of:
10 DB Seated Arm Curls (per arm)
20 Calf Raises
Complete Set 1 unbroken, but add weight as required so that set 2 can barely be completed – maybe even reaching failure before the end. Grind those last few reps out hard!