Workout of the Day

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

In Teams of 3 Perform:

15 Minute AMRAP

Partner 1: 400-meter run

Partner 2: Max effort single arm devils presses

Partner 3: Rest

*Rest 5 Minutes as a Team*

15 Minute AMRAP

Partner 1: 15/12 calorie assault bike

Partner 2: Max effort DB box step ups

Partner 3: Rest

*Score is total combined Reps*

AMRAP 1

Metcon (AMRAP – Rounds and Reps)

AMRAP 2

CrossFit Upcountry Maui – CrossFit

Sumo deadlift

Sumo Deadlift

Every 2:00 for 5 sets

3 reps building with good form

Metcon (No Measure)

EMOM 20:00

Min 1: 100-meter run

Min 2: 40 double-unders (80 singles)

Min 3: 20 Russian KBs (53/35)

Min 4: 10/8 ring dips

Min 5: wild card (choose a movement for 0:30-0:45)

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A) Warmup

Coaches Choice

B) Movement Prep

C) Metcon

For time:

In teams of two Perform:

1000 meter row

100 air squats

100 pull-ups

100 ground to overhead with bumper plate (45/25)

100 burpees

100 sit-ups

1200 meter run

*Partners may partition row, reps, and run however you like. One person works while one person rests.*

Solo option

500 meter row

50 air squats

50 pull-ups

50 ground to overhead with bumper plate (45/25)

50 burpees

50 sit-ups

600 meter run

On-ramp solo option

500 meter row

25 air squats

25 ring-rows

25 ground to overhead with 10# plate

25 modified burpees

25 sit-ups

600 meter run

*Modifications will be given. Start your Thanksgiving Day off right!*