BODY CROSS
WOD
8’ EMOM x 3 Rounds:
1) Ski
2) KB Swings
3) Pull-Ups
4) Wallballs
5) Burpee Broad Jumps
6) Hollow Flutter Kicks
7) Box Jump Overs
8) DB Renegade Rows
HYROX
WOD
ON THE 5:00 x 6 Rounds:
500m Run
Directly Into…
1) 24/18 Cal Ski
2) 40m Sled Push
3) 20 Burpees
4) 40 Wallballs
5) 30/24 Cal Row
6) 30 Box Jump Overs
CROSS
STRENGTH
Deadlift
12 Reps @60%
9 Reps @65%
6 Reps @70%
* Rest 2-3 Min Between Sets
WOD
"CHAIN REACTION" - 4 RFT:
24/20 Cal Row
12 Push Press (50/35 kg)
12 Toes to Bar
“The only bad workout is the one that didn't happen."