WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Bench press

A. Group warmup

B. Bench press

Every 2:00 for five sets, build to a challenging set:

1) 5 reps

2) 5 reps

3) 3 reps

2) 3 reps

1) 3 reps

Metcon (AMRAP – Rounds and Reps)

C. 3:00 AMRAP

12/9-calorie row

7 push presses (95/65)

5 toes to bar

Rest 2:00

3:00 AMRAP

12/9-calorie row

7 push presses (135/95)

5 toes to bar

Rest 2:00

3:00 AMRAP

12/9-calorie row

7 push presses (175/115)

5 toes to bar

Rest 2:00

Record total rounds and reps. Pick up rounds where you leave off.

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Group warmup

B. Four sets:

2 minutes of row or AB for calories

Rest 30 seconds

1 minute of reverse lunges

1 minute of single-arm alternating DB snatches

Rest 30 seconds

2 minutes of front plank (any time you drop, do 10 mountain climbers)

Rest 3 minutes

CrossFit Upcountry Maui – CrossFit

Deadlift

A. Group warmup

B. Deadlift

Take 15 minutes to build to a medium heavy set of five

Metcon (Time)

C. For Time:

5-4-3-2-1

Deadlifts (275/185)

50-40-30-20-10

Double-unders

50-40-30-20-10

Sit-ups