Monday, November 15, 2021

CrossFit Upcountry Maui – CrossFit

Front ans back squats

A. Every 2 minutes x3 sets (same weight for all sets):

Front squat x4 @65-70% of 1RM FS

Then at the 7-minute mark, complete 1 set of 8 back squats at that same weight (65-70% of 1RM FS)

Metcon (Time)

In 11 minutes (for two scores):

Score 1: For time, complete:

10-1 barbell thrusters (45/35)

1-10 burpees*

*10 thrusters, 1 burpee

9 thrusters, 2 burpees

8 thrusters, 3 burpees

7 thrusters, 4 burpees

6 thrusters, 5 burpees

5 thrusters, 6 burpees

4 thrusters, 7 burpees

3 thrusters, 8 burpees

2 thrusters, 9 burpees

1 thruster, 10 burpees

(Each “round” should add up to 11 reps)

Metcon (AMRAP – Reps)

Score 2: In the remaining time, ME cal row