Workout of the Day

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP ALTERNATING MOVEMENTS

10 thrusters with barbell (45/35)

10 lunges with barbell in front rack (45/35)

10/8 cal row

8 Kipping pull-ups

100 meter run

REST 2:00

10:00 AMRAP ALTERNATING MOVEMENTS

8 thrusters (75/55)

8 lunges with barbell in front rack (75/55)

10/8 cal row

6 chest-to-bar

100 meter run

REST 2:00

8:00 AMRAP ALTERNATING MOVEMENTS

6 thrusters (95/65)

6 lunges with barbell in front rack (95/65)

10/8 cal row

4/3 bar muscle ups

100 meter run

AMRAP 1

Metcon (AMRAP – Rounds and Reps)

AMRAP 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

CrossFit Upcountry Maui – CrossFit

Deadlift

Every 2:00 for 6 sets

3 deadlifts (building)

Metcon (Time)

For time:

50-40-30-20-10

Double-unders

Sit-ups

5-4-3-2-1

Wall walks (sub bear crawls)

>>On-ramp

For time:

25-20-15-10-5

Sit-ups

Double unders

5-4-3-2-1

Bear crawl (length of white square)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Warm-up: Coach’s choice

B. 40 seconds of work + 20 seconds of rest. Complete 4 rounds for each movement. 1 minute of rest between each movement.

ME AB cals

ME sit-ups

ME alternating Single arm snatch (choose weight)

ME Russian twists w med ball (choose weight)

ME box step ups with dumbbell

Not for score (choose weight and box height)