CrossFit Upcountry Maui

010521 WOD

A. Group warmup 

B. Power clean

Take 15:00 to build to a challenging power clean

C. For Time:

5-4-3-2-1

Power cleans (185/135)

50-40-30-20-10

Double-unders

50-40-30-20-10

Sit-ups

010421 WOD

A. Group warmup 

B. Back squat

60% x 5

70% x 5

75% 3×5

0:00; 2:30; 5:00; 7:30; 10:00

C. With 12:00 on the clock:

21-15-9

Calories on the rower

Burpees over the barbell

In remaining time, build to your best OHS 1RM  taken from the floor. Modify by staying light or building to a heavy front squat.