CrossFit Upcountry Maui

061520 WOD

A. Group warmup 

B. Box squat

Take 20 minutes to build to a challenging set of five

C. 9:00 AMRAP

10 OH lunges (95/65)

10 lateral burpees over the bar

061320 WOD

A. Group warmup

3 x 30 seconds

Jumping jacks

Bear crawl

Groiners

B. Clean 

Take 10 to 15 minutes to build to a medium power clean

20:00 total

B. AMRAP 4:00

20 hang power cleans (95/65)

20 burpees

ME regular sit-ups

rest 4 minutes

AMRAP 4:

20 power cleans (115/75)

20 burpees

ME strict sit-ups

rest 4 minutes

AMRAP 4:

20 full cleans (135/95)

20 burpees

ME v-ups

061220 WOD

A. Run or row for 2:00

B. Take 15 mins to build to a medium deadlift for 5 reps. 

C. AMRAP 6:00

15 sumo deadlifts w KB 

10 toes to bar 

5 dips     

Rest 3:00

AMRAP 4:00

15 sumo deadlifts w KB 

10 toes to bar 

5 dips     

Rest 2:00

AMRAP 2:00

15 sumo deadlifts w KB 

10 toes to bar 

5 dips