Workout of the Day

CrossFit Upcountry Maui – CrossFit

Bench press

Strength

Every 2 Minutes for 12 Minutes

Bench Press x3 @30X1

Metcon (Time)

For Time:

3:00 On and 1:00 Off until completed

30/20 Calorie Bike

30 Handstand Push-Ups

30 Box Jump Overs @24/20

30 Single Arm Alt. Devil’s Press @50/35

30 Box Jump Overs @24/20

30 Handstand Push-Ups

30/20 Calorie Bike

*Score is total time including rest, stagger heats by 3:00 if needed*

092721WOD

A) Warmup 

Coaches Choice 

B) Strength 

Take 15-20 Minutes to build to a challenging 

4 reps in the Front Squat 

C) Metcon 

For Time:

21 Double DB Thrusters @50/35

15/12 Strict Pull-Ups

200m Run

15 Double DB Thrusters @50/35

12/9 Strict Pull-Ups

200m Run

9 Double DB Thrusters @50/35

9/6 Strict Pull-Ups

200m Run

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

A. In teams of 2, partition reps any way with one person working at a time, complete as many rounds and reps as possible in 25 minutes:

600m run with med ball (20/14)

60 box step ups with med ball (20/14)

60 double unders

400m run with med ball

40 med ball squat cleans (20/14)

40 double unders

200m run with med ball

20 ground to overhead with med ball (20/14)

20 double unders