{"id":5006,"date":"2024-07-14T22:32:16","date_gmt":"2024-07-14T22:32:16","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1787"},"modified":"2024-07-14T22:32:16","modified_gmt":"2024-07-14T22:32:16","slug":"hyrox-july-17-and-24","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/hyrox-july-17-and-24\/","title":{"rendered":"Hyrox (July 17 and 20)"},"content":{"rendered":"\n<p>Wednesday, July 17:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>A. 12\u2019 AMRAP of:<\/p>\n\n\n\n<p>   25m Sled Pull<\/p>\n\n\n\n<p>   25 Wall Balls<\/p>\n\n\n\n<p>   25 Ski Calories<\/p>\n\n\n\n<p>B. 12\u2019 AMRAP of:<\/p>\n\n\n\n<p>   25 Row Calories<\/p>\n\n\n\n<p>   25m Burpee Broad Jump<\/p>\n\n\n\n<p>   25m One Arm Overhead Walking Lunges<\/p>\n\n\n\n<p>C. 12\u2019 AMRAP of:<\/p>\n\n\n\n<p>   25 Echo Bike Calories<\/p>\n\n\n\n<p>   25 One Arm Russian KBS<\/p>\n\n\n\n<p>   25 Lying Leg Raises (on flat bench)<\/p>\n\n\n\n<p>Rest 2 minutes between AMRAPS.&nbsp;<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>SATURDAY 7\/20<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>3 Rounds of the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2min Sled Push Max Distance<\/li>\n\n\n\n<li>2min Burpee Broad Jump max distance<\/li>\n\n\n\n<li>2min Ski max distance&nbsp;<\/li>\n\n\n\n<li>2min Sandbag Walking Lunge max distance<\/li>\n\n\n\n<li>1000m Run<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Wednesday, July 17: A. 12\u2019 AMRAP of: 25m Sled Pull 25 Wall Balls 25 Ski Calories B. 12\u2019 AMRAP of: 25 Row Calories 25m Burpee B&#8230;<\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center 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