{"id":5009,"date":"2024-07-21T20:30:43","date_gmt":"2024-07-21T20:30:43","guid":{"rendered":"https:\/\/crossfitnycflatiron.com\/?p=1796"},"modified":"2024-07-21T20:30:43","modified_gmt":"2024-07-21T20:30:43","slug":"hyrox-july-24-27","status":"publish","type":"post","link":"https:\/\/crossfitnyc.com\/wod\/hyrox-july-24-27\/","title":{"rendered":"Hyrox (July 24, 27)"},"content":{"rendered":"\n<p>Wednesday 7\/24 (36 minutes)<\/p>\n\n\n\n<p>90sec \u201cOn\u201d 30 sec \u201cOff\u201d x 3 Rounds<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ski Calories<\/li>\n\n\n\n<li>Sled Push\/Pull @ 3\/5 plates (Rx+ 4\/6)<\/li>\n\n\n\n<li>Half Burpees<\/li>\n\n\n\n<li>Row Calories<\/li>\n\n\n\n<li>Farmer Carry @ 2x20kg\/2x24kg (Rx+ 2x24kg\/2x32kg)<\/li>\n\n\n\n<li>Sandbag Reverse Lounge @ 10kg\/20kg (Rx+ 20kg\/30kg)<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Saturday 7\/27 (Time Cap: 55mins)<\/p>\n\n\n\n<p>2 Rounds for time:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>37 Wall Balls @ 10\/14 (Rx+ 14\/20)<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li>37m Sled Pull @ 3\/5 plates (Rx+4\/6)<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li>37m Burpee Broad Jump<\/li>\n\n\n\n<li>1000m Run<\/li>\n\n\n\n<li>37 Row Calories<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Additional Rx+ Note: Up the volume of the 37\u2019s to 50\u2019s if you think you can get it all done in 60 minutes.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Wednesday 7\/24 (36 minutes) 90sec \u201cOn\u201d 30 sec \u201cOff\u201d x 3 Rounds Saturday 7\/27 (Time Cap: 55mins) 2 Rounds for time: Additio&#8230;<\/p>\n","protected":false},"author":9,"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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