WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Tempo back squat

Back squat

Every 2:00 for five sets

2 @ 31×1 + 1 regular / no tempo

Build to a challenging set of three

Metcon (Time)

12:00 time cap

In teams of two, follow the leader through each movement before going to lower set:

21-15-9

OHS (115/75)

Box jump-overs

In remaining time, accumulate strict pull-ups with only one working at a time while other hangs from bar or holds deep ring row at chest. Pull-ups can only be done when partner is holding on to bar or rings.

Record metcon and total pull-ups.

Metcon (AMRAP – Reps)

Total pullups

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

A. Warm-up: Coach’s choice

B. In teams of two alternating movements, 25:00 AMRAP:

200 meter run (sub 10/8 cal bike)

16 Russian kettlebell swings (50/35)

14 wall balls (20/14, 10’/9’)

12 box jump overs (24″/20)

10 strict sit-ups

CrossFit Upcountry Maui – CrossFit

Hang power clean

Take 15:00 to build to a challenging hang power clean

Metcon (Time)

For time:

5-10-15-10-5

Hang power cleans (135/95)

Push-ups

Immediately into 100 double unders

Record time after jump rope