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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, AUGUST 17TH 2017

FALL BRAWL is quickly approaching.  If you have been thinking about doing  your first competition then this is the perfect time!  Sign up TODAY!  The price has been reduced and we are hoping to get through the comp fairly quickly (8am-1:30) so there are no excuses.  We are also looking for about 10 volunteers to help judge the competing athletes.  We are also looking for a few volunteers to help with equipment during the comp.  If you are interested in EITHER of these please let Janelle or Tom know ASAP.  Mahalo! 


#perfect 10 


10rds for time:  (30 min Cap)


200m Run


10 Hand Release Pushups (Rx+ Plyo Pushups)


15 KettleBell Swings (70/53lbs)


20 Air Squats


CASHOUT:


#bro out


1-3rds


Go up in weight each round.


12 Alternating Hammer Curls (6 each arm)


12 Narrow Barbell Curls


12 Wide Grip Barbell Curls


Max body weight Dips (Ring or Bench)