WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Warm-up: Coach’s choice

B. Movement prep

C. EMOM 30:00

1. 100-meter run

2. 12 lunges w barbell

3. 30 double-unders

4. 10/8 ring dips

5. 15 ground to OH w plate

6. 20 strict sit-ups

Not for score (choose your own weights)

CrossFit Upcountry Maui – CrossFit

Strict press

A. Group warmup

B. Press

Every 2:00 for 6 sets:

1. 5 reps

2. 5 reps

3. 3 reps

4. 3 reps

5. 1 rep

6. ME @ 60% of 1 rep

Put max reps in notes

Metcon (Time)

C. For time:

400-meter run

21 thrusters (115/75)

21 pull-ups

400-meter run

15 push presses (135/95)

15 chest to bar

400-meter run

9 front squats (155/115)

9 strict pull-ups

CrossFit Upcountry Maui – CrossFit

Power clean

A. Group warmup

B. Power clean

Take 15 mins to build to a challenging triple

Metcon (AMRAP – Rounds and Reps)

C. 4:00 AMRAP

5 power cleans (135/95)

10 box jumpovers (24/20)

15 strict sit-ups

Rest 2:00

C. 4:00 AMRAP

5 power cleans (155/115)

10 box jumpovers

15 strict sit-ups

Rest 2:00

C. 4:00 AMRAP

5 power cleans (185/135)

10 box jumpovers

15 strict sit-ups

Rest 2:00

Pick up each round where you left off