Monday, Sept. 15, 2014

>> we heart hana relay.

The 2014 races were good to us. We came home with a first-place medal for our masters women’s team (they also climbed to the top spot — literally — for fan favorite “Spirit Award”)  and a third place score for the men’s team. Our noncompetitive women’s open team did amazingly as well. A billion photos (and a more detailed review) will be posted in coming days — so if you don’t love the Hana Relay, you may want to learn to like it now. Great job, CrossFit Upcountry! We love you the most!

091514 WOD

A. Warmup

500-meter row NFT

B. Front squat – TESTING

Suggested warmup loads will be posted on whiteboard.

C. 12:00 EMOM – NFS

Minute 1: 100-meter run

Minute 2: 10 box jump-overs (24/20)

Minute 3: 15 wall balls (20/14) to 10′