CrossFit Upcountry Maui

112119 WOD

A. Warm-up: Coach’s choice

B. 28 Minute EMOM

Minute 1: 100m Run

Minute 2: 30-50 Double-Unders 

Minute 3: 15/12 Cal Bike 

Minute 4: 15 Russian KBS @53/35

>>Modifications will be given

112019 WOD

A. Warm-up: Coach’s choice

B. 3 Sets of:

Banded March w/Medball x1:30

Weighted Front Plank x1:30

Rest 1:00 Between Sets

C. In Teams of Two Perform:

15 Minute AMRAP

20 Calorie Row 

15 Box Jump Overs @24/20”

10 C2B Pull-Ups 

*One partner working at a time, alternate after each movement*

>>Modifications will be given

111919 WOD

A. Warm-up: Coach’s choice

B. Every 2 Minutes for 12 Minutes 

3-Position Snatch (High-Mid-Floor)

*Focus is on mechanics not load*

C. 3 Rounds For Time:

400m Run

12 Toes to Bar

8 Power Snatch @135/95

*12 Minute Time Cap*

>>Modifications will be given