CrossFit Upcountry Maui

122619 WOD

A. Warm-up: Coach’s choice

B. 28:00 EMOM

1. 100-meter run
2. 14 box step ups w WB
3. 6/4 pull-ups + 6/4 t2b
4. 20 strict sit-ups

C. Cash out:
3K row in teams of two-three
10:00 cap

>>Modifications will be given

122519 NO CLASSES TODAY

122319 WOD

A. Warm-up: Coach’s choice

B. Back squat

Every 3:00 for 5 sets, building to a heavy triple

Sets 1-3: 5 reps

Sets 4-5: 3 reps

C. Five rounds for time:

15 wall-balls (20/14) 10/9

7/5 strict pull-ups

30 double-unders (60 single unders)

>>Modifications will be given