WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A. Group warmup

B. Every 2:00 for 5 sets

3-position snatch (no measure, focus on technique)

C. For time, in teams of two: 10 rounds each, alternating rounds:

100-meter run

1 x full snatch (145/105)

10/8 push-ups

CrossFit Upcountry Maui – CrossFit

Back squat

A. Group warmup

B. Back squat

Every 2:00 for five sets:

5 reps, building to a challenging set of 5

Metcon (Time)

C. 12:00 time cap

For time:

5-10-15-10-5

Burpee box jumps (24/20)

Pull-ups

Then use remaining time to build to a challenging front squat for a double (from the floor)

You may either power clean + 2 front squats

Or full clean + 1 front squat

Metcon (Weight)

2 front squats taken from ground

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Reps)

A. Warm-up: Coach’s choice

B. Movement prep

C. 25:00 AMRAP In teams of two

Partition reps

100 calorie bike (switch every 10 calories)

80 wall balls (switch every 10 reps)

600 meter run (switch every 100 meters)

40 DB sep-ups (50/35) 20″ (switch every 10 reps

20 strict pull-ups (switch as needed)