WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

A. In teams of 3, with 2 people working at a time, split reps/bike in any way, to complete as many rounds and reps AND total cals in 25 minutes:

Partner 1: metcon

Partner 2: ME cal bike

Partner 3: rest

50 sit-ups

40 lunges

30 burpees

20 pull-ups

100-meter run

Score 1: metcon rounds + reps

Score 2: total cals AB

Metcon (AMRAP – Reps)

Score 2: Calories

CrossFit Upcountry Maui – CrossFit

Overhead squats

Take 12 minutes to build to a challenging OHS x 3

Metcon (Time)

For time:

400m run

2 rounds

10 front squats (95/65)

8 strict HSPU

1 minute rest

400m run

2 rounds

10 front squats (115/75)

8 kipping HSPU

1 minute rest

400m run

2 rounds

10 front squats (135/95)

8 deficit HSPU (45/25)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Bent over barbell rows x8-10 reps

Single leg RDLs w KB x 8-10/side

Rest 1:30 between rounds. Complete 3 rounds.

B. Every 6 minutes for 24:00

400 meter run

15 wall balls

10 toes to bar