CrossFit Upcountry Maui

06252020

A. Warm-up: Coach’s choice

B. 5 Rounds:

AMRAP 4:

30/25 calorie row or 20/15Calorie Assault Bike

15 Box Jumps

Max burpees in remaining time

Rest 4 Minutes Between Rounds

062420 WOD

A. Warm-up: Coach’s choice

B. Strict Press

8:00 to build to a single, then

3 x 5 @ 80% of today’s single

C. 12:00 AMRAP

20 box step-up with DB (50/35)

10 push press with DB (50/35) 5/side

20 gorilla hops (24”)

10 toes to bar

062320 WOD

A. Warm-up: Coach’s choice

B. Every 2:00 for 7 sets

1 x snatch high pull

1 x power snatch

2 x overhead squats

C. 15:00 AMRAP

In teams of two, partners alternate rounds

12 straight leg sit-ups

10 lunges w/ kB

8/6 chest to bar pull-ups

100 meter run

*Optional solo workout