WORKOUT OF THE DAY, OCTOBER 18TH 2017


Published October 18, 2017


LCF Ohana and Friends -  Dave Newman (Owner Rx Smart Gear) and his team will be on island this weekend and they have offered LCF a clinic spot for their sought after jump rope methods.  There is a 15 spot minimum so please sign up now so they can plan accordingly. 

Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.

Clinic Only:  $50.00

Rope: $35.00

 The Rx Method @ Lahaina Crossfit 

 Saturday, Oct 21 2017, 11:00 AM - 1:00 PM

 219 Kupuohi St #101, Lahaina , HI 96761

https://rxdoubleunderclinics.webconnex.com/LC

Any other questions please let us know!

WOD:

#four wheeler (15 min Cap)

2 Rounds:

400m Run

21/15 Calorie Bike/Row

12 Squat Cleans (115/105) (Rx+135/95lbs) *BeachFit will do 12 KB Deadlifts + 12 KB Swings

Rest as needed (up to 5 min) then..

1-2 Rounds For Time: 

200 Meter Kettlebell Front Rack Carry (53’s/35’s)

300 Meter Farmer Carry 

120 Double Unders  (240 Singles)

 

 


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