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