WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Power clean + push press

Take 12 minutes to build to a power clean + push press

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

In teams of two alternating full rounds

10/8 cal bike (sub row)

5 push press (95/65)

10 body weight lunges (5/ side) (no weight)

5 hang power cleans (95/65)

10 strict sit-ups

CrossFit Upcountry Maui – CrossFit

Box squat

Box squat

Every 2:00 for 5 sets:

5 reps, building to a challenging

Metcon (Time)

For time:

200-meter run

20 push-ups

25 Russian KBs (53/35)

30 air-squats

400-meter run

30 air-squats

25 Russian KBs (53/35)

20 push-ups

200-meter run

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

PUMPKIN HALLOWOD

In teams of two, with only one partner working at a time, partition reps any way. Working partner must carry a pumpkin (medicine ball 20/14). Any time the pumpkin is dropped, both partners must do 5 burpees:

100 squats

100 chest passes (one horse stall mat away in length)

800-meter run

100 push balls

100 sit-ups