WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A) Warmup

Coaches Choice

B) Metcon

25 Minute EMOM

Minute 1: 100m Run

Minute 2: 3 Wall Walks

Minute 3: 12/10 Calorie Row

Minute 4: 12 Toes to Bar

Minute 5: 10/8 Calorie Bike

C) Cash-Out

Tabata Tuck-Ups

CrossFit Upcountry Maui – CrossFit

Shoulder press

A. Warm-up: Coach’s choice

B. Strict press

4 x 5

Superset with single arm DB rows x 8/side

Rest 1:30 between sets

Metcon (AMRAP – Rounds and Reps)

C. AMRAP 3:00

3 power cleans (185/135)

6 air squats

9 sprawls

Three rounds, resting 1:00 between each.

CrossFit Upcountry Maui – CrossFit

Front squat

A. Warm up: Coach’s choice

B. Every 2:00 for 10:00

3 x front squats

(Building)

Metcon (Time)

C. For time:

Four rounds

200 meter run

4 squat cleans (155/105)

10 lateral burpees over the bar

4 front squats (155/105)