WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Deadlift

Deadlift

Ever 2:00 for 5 sets

5 reps @ medium heavy

Metcon (Time)

C. 9 rounds for time:

5 burpee chest-to-bar pull-ups

5 deadlifts (205/155)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Group warmup

B. OTM for 8:00

Even minutes: 0:30 hollow hold or tuck

Odd minutes: 0:30 penguin taps or oblique side bends

C. Every 5:00 for 20:00

250 meter row or 200 run

10 sprawls over the erg (or barbell)

15 Russian KBs

CrossFit Upcountry Maui – CrossFit

Bench press

Bench press

Every 2:00 for 5 sets

5 @ 40×1

Metcon (AMRAP – Rounds and Reps)

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 18 minutes of:

50 double-unders

40 strict sit-ups

30 lunge steps with single-arm DB OH (50/35)

20 push-ups

10 bar muscle-ups

Partners must complete each exercise before moving on, but reps can be partitioned any way.