WORKOUT OF THE DAY, APRIL 13TH 2017


Published April 12, 2017


On April 15, Lahaina CrossFit, along with UpCountry CrossFit and fellow CrossFitters around Maui, will remember Trucker Dukes, a 3-year-old honorary firefighter from Haiku who lost his battle with cancer in March. All Lahaina CrossFit members and visiting CrossFitters are invited to come do the inaugural three-person team workout below:

AMRAP 20:17 - 45 synchronized burpees; then AMRAP by rotation: 4 ring MU (4 pull-ups + 4 dips), 10 air squats, 13 sit-ups with one person working, one resting and one planking).

Donations to teamtrucker.org are being accepted on Saturday as well.

Big Mahalos for CrossFit UpCountry Maui the Dukes' home box for organizing this WOD for Trucker.  Feel free to participate at CrossFit UpCountry or join us at Lahaina CrossFit on Saturday at 8am to WOD for this awesome little angel. 

WOD:

#Family Feud

Class divides into 1 male and 1 female team:

AMRAP 25:

50m (Down and Back in front of gym) Prowler Push (2-25lb for male on prowler/sled only for female)**High Handles down and Low handles back**

Driveway Run with Wall Ball (20/14lbs) Rx+30/20lbs

200m Run

10 Burpees

*Athletes move through in order. As soon as one athlete clears the prowler station, the next can start.

CASHOUT:

#beach muscles

2-5rds

10 Barbell Sit Ups

10 Close Grip Pushups

10 Barbell Curls

 


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