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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, MAY 22ND 2017

SAVE THE DATE!!  Lahaina CrossFit presents FALL BRAWL coming August 26th!  2 person/Same sex teams.  Rx, Scaled, and Masters Divisions (40+). Stay tuned to our Website, Instagram and Facebook for details.  This is OPEN to EVERYONE! 


WOD:


#Grace - 30 Clean and Jerks for Time (135/95)


*Time Cap of 8 Minutes - Work with a Coach and choose a weight that allows you to finish within the cap


BeachFit will do:


60 Plate Ground to Overhead (45/35lbs)


At 13:00 min on clock, then..


EMOMx16


Odd: 2 Muscle Ups, 4 HSPU, 8 Kettle Bell Swings (70/53lbs)


Even: Rest


Scaled below:


Odd: 4 Pullups/Ring Rows + 4 Seated DB/KB Press* + 8 KB Swings


Even: :20 Plank Hold


*Can scale to Hand Release Pushups if desired


ADDITIONAL OLY WORK:


Power Snatch: (65%/3)3


Snatch Pull: (75%/3)3


OHS: (65%/3)3