Announcements
Labor Day business as usual. Normal class schedule 🙂
CrossFit Templum – Hyrox/CrossFit Endurance
Metcon (Time)
Intro + Warm up
Notes
Rotate together
Station 4 – “A” is the pacer
Station 6 – go at your own pace
After the finisher mile – stay to the side, back or lounge area for the 9a class
Mile track – Marsh and back
8 minute AMRAP
Station 1
A- 25m Sled Pull (HEAVY)
B- 10 Bench Press (35/45)
C- 10 Burpee to box
Station 2
A- 25m Sled Push (HEAVY)
B- 10 Bench Rows (35/45)
C- 10 Burpee to plate
Station 3
A- 20 Sandbag Lunge (HYROX weight)
B- 15 Slam balls (20/30)
C- 10 DB Devil Press
Station 4
A- 10 Barbell Thruster (65/95)
B- Dead hangs
C- Plank Shoulder Taps
Station 5
A- Ski (12/14 calories)
B- 12 wall ball (HEAVY)
C- 10 Burpee to Box
Station 6
400m
100m Farmers Carry
Finisher
1 mile
