Deadlift — linear week 1
Then AMRAP the barbell complex
8 deadlifts (115/75)
6 power cleans
4 front squats
Complete three rounds, resting 1:30 between each. Score is barbell complex total.
C. Cash out
3 x 7 burpee pull-ups
HOLIDAY SCHEDULE NOTE: Due to Monday’s federal holiday, we will hold a condensed schedule with one class at 8 a.m. Please mark your calendars. Make up missed strength work on Thursday.
BARBELLS FOR BOOBS FUNDRAISER
“HELEN MEETS GRACE” AT LAHAINA CROSSFIT
WHAT: Helen Meets Grace in two-person teams
WHEN: 3 p.m. start time; BBQ to follow
WHERE: Lahaina CrossFit
WHY: Barbells for Boobs fundraiser for breast cancer awareness
HOW: Two-person teams will tackle Helen, immediately followed by Grace. The team may partition the WODs any way, with the exception of the 400-meter runs, which both members must complete. Helen is three rounds of 400 meter runs, 21 American kettlebell swings (53/35) and 12 pullups; Grace is 30 ground to overhead (135/95). Teams are encouraged to wear pink.
COST: By donation
Come out and cheer on your teams, or jump in on the workout, in this annual CrossFit fundraiser — this year being kindly hosted by CrossFit Lahaina. RX teams include: Russ and Cory; Keaka and Leroy; Isaac and Nakoa; Patty and Gabby; Kehau and Andrea; and Frank (pending work) and Jacob. Bring meat and BBQ after with local CrossFitters. It’s sure to be a great community event.