Friday, May 23, 2014
Welcome Darren to our CrossFit Upcountry family. The CrossFitter just moved to Maui from Mexico. Bienvenido!
052314 WOD
A. 1:00 ME at each station
• double-unders
• mountain climbers
• hollow rocks
• burpees
• supine rows / ring rows
B. Deadlifts
3 x 5
Build to a challenging set of five, then do two additional sets at that weight.
Subset with 3 x 10 strict toes-to-rings or toes-to-bar
C. Four rounds for time:
10 thrusters (115/75)
10 chest-to-bar pull-ups
200-meter run
>> On-Ramp
Three rounds for time:
10 DB thrusters
10 ring rows
100-meter run