HYROX CLASS (9 AM)

3 Rounds for time:

10 D-ball over the shoulder

800m Run

30 Push-ups  
800m Run

45 Air squats
 
FX: 600 Meter Run
Time cap = 35 min

CROSSFIT CLASS (10:15 and 11:30 AM)

CREEDENCE CLEARWATER REVIVAL 
Freedom (RX)
Teams of 2 
4 Rounds (24 minutes) 
Partner 1: 
3:00 AMRAP 
30 Double Unders 
10 Toes to Bar 
Partner 2: max distance Row 
Then Switch 
Both partners work at the same time and switch every 3 minutes, resuming where your partner left off. Keep a running total of Rounds. 
Scoring: Rounds = total rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters. 
FX: 45 Single unders or 30 seconds of double under practice, 10 Knees-to-chest
rounds completed in the AMRAP. Reps = total row distance with 1 rep earned for every 100 meters. 
MAYHEM MINI-PUMP – Glutes: 
3 Rounds: 
10 Weighted Hip Thrust @ moderate weight 
-rest 30 seconds- 
10 Back Rack Box Step-Ups (each side) @ moderate weight 
-Rest 2 minutes between rounds- 
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds