By LAHAINA CROSSFIT

WORKOUT OF THE DAY, APRIL 29TH 2016

Happy Aloha Friday Everyone!  Make it a great weekend. BE AWESOME!


WOD:


#masters qualifier event 4 (20 min Cap)


For time:


55 Bar Facing Burpees


34 Overhead Squats, 95/65 (Scale to KB Front Squats) UnLoaded is KB  Goblet Squats


21 muscle-ups (Scale to Bar Muscle Ups, Chest to Bar Pullups, Pullups, Ring Rows


** If Pullups completed instead of Muscle Ups, Complete an additional 21 Ring or Bench Dips**


CASHOUT:


Additonal Conditioning:


EMOMx3: 12 Barbell Thrusters, (45/35lbs) (Scale/UnLoaded Wall Balls)


Rest 2 minutes


EMOMx3: 12 Barbell Thrusters, (45/35lbs)

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April 13,2016

 



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