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CrossFit Templum – Hyrox/CrossFit Endurance
Metcon (Checkmark)
14 minute AMRAP x WOD (Teams of 2)
Run first then station – rotate stations (A/B/C)
Coach will adjust weights/distance as necessary
Run together – Partition the reps however
Station knock out – if you get to a station and the previous group is there. They move on.
400m run + _______ + Run + _____
RUNS need to be 1:40-2:20 – scale to 200 if needed
WOD 1
A – 500/600m Ski
B – 80m Sandbag lunge (4 lengths)
C – 30 DB Goblet squat (35/50)
– 30 DB clean & jerk
WOD 2
A – 50 Wall balls (14/20)
B – 50m Sled pulls (HEAVY)(4 Lengths)
C – 60m Burpee broad jump (3 Lengths)
WOD 3
A – 50m Sled Push (HEAVY) (4 Lengths)
B – 500/600m Row
C – 200m Farmer carry (53/75)
WOD 4
A – 50 BB Deadlift (105/165)
B – 100 Ab mat sit ups
C – 50 Burpee Box Jumps
WOD 5
A – 30/45 Bike Cal
B – 50 DB Thrusters (15/30)
C – 50 Hand release push ups
