Tuesday, March 21, 2017
Today at 9 a.m. is Amanda’s final workout with us before she moves back to Washington, D.C. We’ll miss her kindness, her sense of humor and her amazing technique on CrossFit movements, especially the Olympic lifts. Amanda, who has yoga credentials and her CrossFit Level 1 coaching certificate, arrived on Maui last May; she quickly became a vital part of our Upcountry family. We have loved getting to know this badass human. We’re losing another good one to the Mainland and we’re not happy about it. Aloha and a hui hou!
032117 WOD
A. Group warmup
B. Every 10 minutes for 40 minutes (four sets) for times:
Row 500 meters
15 burpees
20 walking lunges with kettlebells at sides
Run 400 meters
Metcon by CrossFit Invictus
>> On-Ramp
Every 10 minutes for 40 minutes (four sets) for times:
Row 250 meters
10 burpees
10 walking lunges
Run 200 meters