WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Take 12-15 minutes to warm up your hang power clean + push jerk for the metcon

Metcon (Time)

B. Partner DT: in teams of 2, alternating full rounds to complete 10 rounds total for time:

12 deadlifts (155/105)

9 hang power cleans (155/105)

6 push jerks (155/105)

CrossFit Upcountry Maui – CrossFit

Back squat

Every 2 minutes x 5 sets, complete:

Back squat x4 at a moderate-heavy weight (same weight across all sets)

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

1 front rack lunge-squat complex (75/55)

1 burpee

50m run

2 front rack lunge-squat complexes

2 burpees

50m run

3 front rack lunge-squat complexes

3 burpees

50m run

4 of each + 50m run, 5 of each + 50m run..etc

Lunge-squat complex: lunge right, lunge left, squat

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A. Group warmup

B. Movement prep

C. For time, in teams of two, partition reps any way:

20 power cleans (135/95)

30 sprawls

600-meter run

40 wall balls (20/14, 10’/9)

800-meter run

40 wall balls

600-meter run

30 sprawls

20 power cleans (135/95)