WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A. Warm-up: Coach’s choice

B. Movement prep

C. 22.3

For time:


21 pull-ups


42 double-unders


21 thrusters (95/65)


18 chest-to-bar pull-ups


36 double-unders


18 thrusters (115/75)


15 bar muscle-ups


30 double-unders


15 thrusters (135/85)

Time cap: 12 minutes

Modifications will be given

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Movement prep

B. Every 5 minutes x 6 sets

Odd rounds:

14/12 cal bike

14 DB box step ups (50/35)

14 alternating DB snatches 50/35

Even rounds:

400m run

14 pull-ups

14 push-ups

* If you are doing the Open on Friday you may want to sub out the pull-ups for a different movement because there is a strong chance that they will program T2B, Pull-ups, and or bar muscle ups for 22.3

CrossFit Upcountry Maui – CrossFit

Strict press + push press

A. Every 2:00 x6 sets

Strict press x2 + push press

Metcon (AMRAP – Rounds and Reps)

B. 10 minute AMRAP

3 HSPU

3 toes to bar

100m run

6 HSPU

6 toes to bar

100m run

9 HSPU

9 toes to bar

100m run

12 HSPU

12 toes to bar

100m run

15, 18, etc

Rx+: strict HSPU

50m = 1 rep

C. Cash out: NOT FOR SCORE

Tabata abs