Workout of the Day

CrossFit Upcountry Maui – CrossFit

Front squat

A) Warmup
Coaches Choice

B) Strength
Every 2 Minutes for 12 Minutes
Front Squat x3

Metcon (Time)

C) Metcon
For Time:
400m Run
20 Wall Balls @20/14
15 Box Jump Overs @24/20
10/7 Bar Muscle-Ups  (10/7 strict pull-ups + dips)
200m Run
10/7 Bar Muscle-Ups
15 Box Jump Overs @24/20
20 Wall Balls @20/14
400m Run

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A. Group warmup

B. Movement prep

C. In teams of two, alternate to complete four full rounds each of the following:

400-meter run

50-foot walking lunges with sandbag (held any way) (down and back from white lines by bumper plates to first posts)

10 pull-ups

Athletes will alternate after each full round

CrossFit Upcountry Maui – CrossFit

Deadlift

A. Group warmup

B. Deadlift

Take 15 to 20 minutes to build to a challenging set of five

Metcon (Time)

C. For time:

5-10-15-10-5

Deadlifts (215/155)

Box jumps (24/20)

Ring dips