Workout of the Day

CrossFit Upcountry Maui – CrossFit

Power clean complex

A. Every 2:00 for 6 sets

1 clean pull + 1 power clean

Metcon (AMRAP – Rounds and Reps)

B. 20:00 AMRAP in teams of two, alternating movements:

15/12 cal row

10 burpee to 6″ above reach target

12/10 cal bike

20 ground to OH w plate (45/25)

20 strict sit-ups

CrossFit Upcountry Maui – CrossFit

Front squat

B. Tempo front squat: Every 2:00 for 5 sets

2 front squats @32×1

Metcon (Time)

C. For total time:

10 front squats (95/65)
20 toes-to-bars
10 thrusters (95/65)
Then, rest 1 minute before continuing with:
10 front squats (95/65)
20 pull-ups 
10 thrusters (95/65)
Then, rest 1 minute before continuing with:
10 front squats (95/65)
20 chest to bar pull-ups 
10 thrusters (95/65)

Time cap: 15 min.

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Warm-up: Coach’s choice

B. 30 Minute EMOM

#1 – 10 DB Box Step-Ups @50/35 & 24/20

#2 – 100m Run

#3 – 8 – 10 burpees

#4 – 12/10 Calorie Row

#5 – 12 Alt. DB Snatches @50/35

>>Modifications will be given