9AM Hyrox
2:30 on // :45 off x 12 rounds (3 intervals at each zone)
Zone 1
AMRAP
10/8 cal bike erg
15 air squats
Zone 2
15 burpee box jumps (24/20”)
In remaining time: max push ups
Zone 3
AMRAP
10 dual DB hang snatch
5/5 front rack reverse lunges (NOT alternating!)
RX: 35/20# ish
Zone 4
5 rope get ups
In remaining time: max meter row