Crater Hike Sunday! Sat, Jan 21

Get a bonus workout in this weekend!

Join other members of our fabulous CrossFit community for a kick ass crater hike on Sunday! We will be meeting at the Kula Lodge at 7:00 AM sharp to carpool to the top. We will hike down Sliding Sands and up Switch Backs. This is a four to five hour trek. Come prepared with plenty of water and snacks.

Good luck Andrea!

Andrea is competing today in the Winter Strength Challenge at Lahaina CrossFit. Kick some barbell butt Andrea!

Warm-up
Skip 400 meters
Burgener warm up

Mobility:
Banded shoulder stretch

Skill/Strength:
3×5 strict pull-ups
If you missed any of the Wendler sets this week make them up today!

WOD: 5 rounds for time;
5 power snatch
7 burpees
9 wall balls
11 GHD sit ups
13 walking lunges (bodyweight only)