WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Warm-up: Coach’s choice

B. Movement prep

C. 15:00 EMOM

1 – 10 burpees

2 – 100 meter run

3 – Wildcard (choose a movement for 0:30-0:45)

Rest 5:00

15:00 AMRAP In teams of two split reps evenly

40 wall-balls

40 Russian Kbs (53/35)

40 box jumps (24/20)

40 push-ups

40 pull-ups

CrossFit Upcountry Maui – CrossFit

Hang power clean

A. Warm-up: Coach’s choice

B. Take 15:00 to build to a challenging hang power clean

Metcon (Time)

C. For time:

400 meter run



5-10-15-10-5



Hang power cleans (135/95)



HSPU



400 meter run

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A) Warmup

Coaches Choice



20:00 EMOM



1- 10/8 cal bike



2- 10-14 V-ups



3- 0:45 wall sit



4- 50 meter farmers carry

C) Cash-Out

3 Sets Of:



0:30 Oblique Side Bends (Right)



0:30 Oblique Side Bends (Left)



0:30 rest

0:30 side plank (right)

0:30 side plank (left)

0:30 rest

0:30 hollow hold

0:30 front plank

2:00 rest