CrossFit Upcountry Maui

102120 WOD

A. Group warmup 

B. Pistol skill work 

C. 25 minute EMOM

1: 100m run

2: 10/8 ring dips 

3: 10 TTB

4: 12 pistols 

5: 20 sit-ups 

102020 WOD

A. Group warmup 

B. Every 2 minutes for 5 sets 

Snatch deadlift + power snatch + full snatch

C. Three rounds for time:

400m run 

10 push-ups 

5 full snatch (135/95) (scale hang power snatch)

101920 WOD

A. Group warmup 

B. Back squat 

Take 15-20 minutes to build to a challenging triple 

C. 10 minute AMRAP

40 calorie row (sub 600 meter run)

30 wall balls 

20 burpees 

10 strict pull-ups