WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A) Warmup

Coaches Choice

B) Movement prep

Take 10 Minutes to warm up your power clean

No measure

C) Metcon

In Teams of 2 Perform

20 Rounds For Time:

3 Power Cleans @135/95

4 Burpee Box Jump Overs @24/20

50 meter run

*One partner working at a time, alternating after each round, complete 10 rounds each.*

CrossFit Upcountry Maui – CrossFit

Box squat

A) Warmup

Coaches Choice

B) Strength

Every 2 Minutes for 10 Minutes

Box Squat x5

*Build to a moderate set of 5*

Metcon (AMRAP – Rounds and Reps)

C) Metcon

10 Minute AMRAP

500-meter row

40 double unders

30 lunges with bar in front rack (95/65)

20 hand release push-ups

10 strict chest to bar pull-ups

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

A. Movement prep

B. In teams of 3, with only two people working at a time, switching after a round is completed, complete max cals AND as many rounds and reps as possible in 25 minutes:

Partner 1: 100 run + 15 wall balls + 10 toes to bar

Partner 2: max cal row

Partner 3: rest

Metcon (Calories)