Monday - Hyrox

Engine 69

Rep/Interval Scheme: 9 min Work/ 1 min Rest, 4 Rounds

Zone 1

Partner Rower Sprints. Partner 1: Sprints, Partner 2: Rests

00:40

Row Sprint

00:40

Rest

Zone 2

Partner Ski Ball - Partner 1: Wallballs, Partner 2: Ski until partner finishes

25x

Wallballs

MAX MINS

SkiErg

Monday - CrossFit

Back Squat

3 Sets: 

2 Back Squats 

- Rest 20 Seconds - 

3 Dumbbell Squat Jumps (Very Light)

‍

* Build In Weight To Technical Failure 

* Aim for ~83-90% of 1RM 

* Rest 2-3 Minutes Between Sets

‍

"Stud Finder"

5 Rounds For Time: 

9 Front Squats 

50 Meter Farmers Carry 

9 Push Press 

50 Meter Farmers Carry 

‍

Barbell: (135/95) 

Dumbbells: (50/35)'s 

‍

Time Cap: 18 Minutes

‍—-

If time allows:

250/200 calorie row or bike - completed as :60s on, :30s off