WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Warm-up: Coach’s choice

B. Deadlift

Take 12 minutes to warmup your deadlifts and toes to bar

Metcon (AMRAP – Reps)

C. In 3:00

Run 200 meters

10 deadlifts (225/155)

8 burpees

ME toes-to- bar

Four rounds, resting 1:30 between rounds

Score is toes to bar

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

Warmup

Coaches Choice

B. 16 Minute EMOM

1 – 0:30 Wall Sit (At parallel)

2 – 100m Run

3 – 0:45 Front Plank

4 – 50 meter farmers carry

Cash-Out

3 Sets Of:

0:30 Oblique Side Bends (Right)

0:30 Oblique Side Bends (Left)

0:30 Rest

0:30 flutter kicks

1:00 Rest

CrossFit Upcountry Maui – CrossFit

Front squat

A. Warmup: Coach’s choice

B. Every 2 Minutes For 14 Minutes

Front squat x 3

Metcon (Time)

C. For Time:

21 burpees

21 Front Squats (95/65)

21 Calorie Row

15 burpees

15 Thrusters (115/75)

15 Calorie Row

9 burpees

9 Squat Clean Thrusters (135/85)

9 Calorie Row