WORKOUT OF THE DAY, JANUARY 11TH 2018


Published January 10, 2018


It's HERE!! Registration for the CrossFit Open begins Thursday, Jan. 11, 2018.

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.  

Click HERE to learn more and to sign up.  Lahaina CrossFit will be doing the Open WODs weekly and be open to all our visting ohana to join in on the fun! Stay tuned to our social media for more information as the Open approaches. 

WOD:

#One-Two Punch

Teams of 2:

AMRAP 20:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

Kettlebell: (70/53lbs)
Box Jump Overs (24/20)
Wallballs (20/14lbs) Rx+30/20lbs

Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

CASHOUT:

#back up

2-3 Rounds

10 Bent Over DB or KB Row per side

10 Ring Row (Rx+ 5 Single Arm Row per side)

15 Bent over DB Flys

20 Band Pullaparts


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