Tuesday, March 8, 2022

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

A. Take 10-12 minutes for barbell movement prep

B1. 12 minute AMRAP in teams of two, with only one working at a time to alternate full rounds:

10 lunges with two DBs (50/35)

15 sit-ups

40 DUs

Combine total rounds plus reps and record.

B2. Then, from 12:00-20:00, build to a heavy unbroken complex (with barbell)

1 deadlift + 1 hang power clean + 1 front squat + 1 jerk (only one partner may lift at a time). Combine highest weight lifted for each partner and record.

Metcon (Weight)

B2. Combined weight of best lifts