WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Deadlift

A. Take 15 minutes to build to a challenging 5 reps in the deadlift

Metcon (Time)

B. For time:

400m run

15-12-9

Deadlifts (225/155)

Kipping HSPU (Rx+ strict HSPU)

400m run

CrossFit Upcountry Maui – CrossFit

Bench press

A. Every 1:30 x5 sets

Bench x4

Metcon (No Measure)

B. Every 5 minutes x3 sets

500m row

21 Russian KB swings (53/35)

12 push-ups

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

B. In teams of 3 with one person always biking, reps can be split any which way, complete as many rounds and reps as possible in 25 minutes:

60 wall balls (20/14 to 10’/9’)

60 alternating DB snatches (50/35)

60 t2b

60 burpees

120 double unders

Partner 1: ME cal bike

Partner 2: metcon

Partner 3: rest

Score 1: rounds and reps

Score 2: total cal bike

*coaches notes: partners do not need to switch every time one person switches (ex. One person can stay on the bike for one minute and the other two can rotate between resting and working on the metcon)

Metcon (AMRAP – Reps)

Calories biked