Tuesday, Dec. 7, 2021

CrossFit Upcountry Maui – CrossFit

Tempo back squat

Back squat

Every 2:00 for five sets

2 @ 31×1 + 1 regular / no tempo

Build to a challenging set of three

Metcon (Time)

12:00 time cap

In teams of two, follow the leader through each movement before going to lower set:

21-15-9

OHS (115/75)

Box jump-overs

In remaining time, accumulate strict pull-ups with only one working at a time while other hangs from bar or holds deep ring row at chest. Pull-ups can only be done when partner is holding on to bar or rings.

Record metcon and total pull-ups.

Metcon (AMRAP – Reps)

Total pullups