WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

SATURDAY

A. Group warmup

B. 20:00 EMOM

1. Run 100 meters

2. Row 150 meters or 10/8 AB

3. 10 toes to rings

4. Wildcard

Rest 5:00

C. Then 10:00 AMRAP in teams of two, alternate full rounds with only one person working at a time:

5 push-ups

10 box jump overs

5 chest to bar pull-ups

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A. Group warmup

B. Veterans Day workout

“Holleyman”

30 rounds

5 wb 20/14 / 10’/9’

3 hspu

1 power clean (225/155) scale to 70-80% of 1 RM

TEAM OPTION:

Alternate after round is complete (15 rounds each)

CrossFit Upcountry Maui – CrossFit

Strict press

Strict press

Take 12:00 to build to a challenging double

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP in teams of two, alternate exercises to complete full rounds each of the following:

200-meter run

30 DUs

5 pull-ups + 5 toes to bar

12/10 cals AB

10 burpees