Friday, May 23, 2014

Welcome Darren to our CrossFit Upcountry family. The CrossFitter just moved to Maui from Mexico. Bienvenido!

052314 WOD

A. 1:00 ME at each station

• double-unders

• mountain climbers

• hollow rocks

• burpees

• supine rows / ring rows

B. Deadlifts

3 x 5

Build to a challenging set of five, then do two additional sets at that weight.

Subset with 3 x 10 strict toes-to-rings or toes-to-bar

C. Four rounds for time:

10 thrusters (115/75)

10 chest-to-bar pull-ups

200-meter run

>> On-Ramp

Three rounds for time:

10 DB thrusters

10 ring rows

100-meter run