WORKOUT OF THE DAY, AUGUST 2ND 2018

August 2, 2018 | LAHAINA CROSSFIT

WOD:

#just move

EMOM 24

Min 1: 200m Run 

Min 2: 5-10 Strict Pullups Rx+Chest to Bar

*If Scaling to Ring Rows complete 10 Ring Rows with a second pause at top

Min 3: 10-15 Box Over Jumps (24/20)

Min 4: :20 Superman + :20 Plank  (Rx+ GHD Superman Hold + GHD Hollow Hold)

CASHOUT:

12-10-8-8

DB Curl to Shoulder press


WORKOUT OF THE DAY, AUGUST 3RD 2018

August 3, 2018 | LAHAINA CROSSFIT

STRENGTH: (25 min for both Strength)

#front squats

5 Rep Max

Set #1 – 5 Reps @ 50% of 1RM

Set #2 – 3 Reps @ 55% of 1RM

Set #3 – 3 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 1 Rep @ 75% of 1RM

Set #7 – 1 Rep @ 80% of 1RM

Continue to climb with singles (or at most doubles) up to our target 5-rep weight, followed by our attempt.

#deadlift

Build to a heavy set of 10 Reps 

For rough percentages, the general area of 65-70%. A challenging set of 10 repetitions, but without question doable.

BeachFit will do:

AMRAP 18

18 Sit Ups

12 Ply Squats (Add DB or KB if desired 25/15lb)

6 Pushups

Driveway Run

WOD:

#captain insano 

3 Rounds:

20 Deadlifts (155/105) (Rx+245/165)  *BeachFit DB Deadlift

15/12 Calorie Assault Bike   *15/12 Cal Row if Bikes full

20 Hang DB Reverse Lunges (50’s/35’s) *10 Each Leg

15/12 Calorie Assault Bike

CASHOUT:

#body armor

2-3 “Giant Sets”:

9 Barbell Bench Presses (Approx 60-70%)

18 GHD Sit-Ups

36 Band Pull-Aparts (Video)

Rest 2:00 between sets.


WORKOUT OF THE DAY, AUGUST 6TH 2018

August 6, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squat

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 1 Rep @ 75% of 1RM

Continue to climb with singles until we reach our target attempt for the day. Percentage goals will naturally vary significantly between athletes, with a good place to aim being between 84-90%. 

#front rack reverse lunges

2 Sets of 20 Reps @ 40% of 1RM Front Squat

Rest as needed between sets.

BeachFit will do:

AMRAP 15 

250m Row

12 Pushups

WOD:

#thin air

4 Rounds:

50 Double-Unders

35 AbMat Sit-Ups

20/14 Calorie Assault Bike


WORKOUT OF THE DAY, AUGUST 7TH 2018

August 7, 2018 | LAHAINA CROSSFIT

WOD:

#lead foot

AMRAP 4:

27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes 

AMRAP 4:

21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes 

AMRAP 4:

15/9 Calorie Row
15 Burpees
15 Pull-ups

**While some may finish full rounds and others may not, we want to choose rep numbers and movements that allow athletes to get to the gymnastic movement on each round. Bringing the reps down to 21-15-9, for example, would be an option. 

CASHOUT:

AMRAP 5 - Handstand Pushups

Then....

10 Minute Recovery Ski Erg or Bike

On the 2:00, 4:00, 6:00, 8:00:

Max Effort L-Sit Hold

 


WOROUT OF THE DAY, AUGUST 8TH 2018

August 7, 2018 | LAHAINA CROSSFIT

STRENGTH WOD:

#big clean complex

Video Demonstration – Click Here

With a running clock, 5 Rounds..

1 “Big Clean Complex” every 5:00

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Press

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Push Jerk

High Hang Squat Clean (mid-thigh) + Hang Squat Clean (knee level) + Squat Clean (floor) + Split Jerk

Sets are to be started on the 0:00, 5:00, 10:00, 10:00, and 15:00. Any time remaining inside those windows after completion is rest. Score is the heaviest completed “Big Clean Complex”.

BeachFit will do:

AMRAP 15

3 KB Deadlifts + 3 KB Plyo Squat + 3 KB Swing +3 KB Goblet + 3 KB Press

3 Cal Assault Bike

Each Round go up 3 Calories on the Bike

WOD:

#odd ball (20min)

*Scale runs as needed

For Time:

600 Meter Run

400m Wreckbag Carry (50/35) or 30/20 Wall Ball

200 Meter KB Farmers Carry (53’s/35’s)

400m Wreckbag Carry (50/35) or 30/20 Wall Ball

600 Meter Run

 


WORKOUT OF THE DAY, AUGUST 9TH 2018

August 8, 2018 | LAHAINA CROSSFIT

WOD:

#just move thursday

AMRAP 30

20 Cal Bike/Row/Ski Erg

20 Suitecase Deadlifts (10 each side) (70/53lbs)

20 KB Swings (70/53lbs)

15 Hand Release Pushups

10 Jumping Alternating Split Lunges per leg

10 Vups or Dead Bugs (Rx+GHD)

CASHOUT:

1-3 rounds

30 Banded Tricep Pushdowns

15 Barbell Curls

 


WORKOUT OF THE DAY, AUGUST 10TH 2018

August 10, 2018 | LAHAINA CROSSFIT

STRENGTH:

#deadlift

Build to a 7RM Deadlift

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. Aiming somewhere between 77-82% for our 7RM. 

WOD:

#free fall

AMRAP 20:

200 Meter Run

20/15 Calorie Row

20 DB Snatches (50/35lbs)

20 Wallballs (20/14) *Females 9′ Target

CASHOUT:

#bench press

Build to a 7RM Deadlift

Set #1 – 7 Reps @ 35% of 1RM

Set #2 – 5 Reps @ 45% of 1RM

Set #3 – 3 Reps @ 55% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Continue to climb with 1-2 repetitions at each percentage until reaching our target weight attempt for the day. Aiming somewhere between 77-82% for our 7 RM.

 

 


WORKOUT OF THE DAY, AUGUST 13TH 2018

August 13, 2018 | LAHAINA CROSSFIT

WOD:

#country mile

For Time:

1 Mile Run

50 Wallballs (20/14) *Females to a 9′ Target

40 Box Jumps (24/20)

30 Barbell-Facing Burpees

20 Power Snatches (135/95)  *BeachFit Plate Ground to Overhead

CASHOUT:

#power snatch technique

On the Minute x 8:

3-Position Power Snatch

Looking stay above parallel here in our power snatch technique work so that we can focus purely on bar positions.

On the three position power snatch, we have three repetitions per complex:

1) High Hang (Pockets)
2) Knee Level (Often called “hang”)
3) Floor

Minutes 1+2 – 55% of 1RM Snatch

Minute 3 – Rest

Minutes 4+5 – 60% of 1RM Snatch

Minute 6 – Rest

Minutes 7+8 – 65% of 1RM Snatch


WORKOUT OF THE DAY, AUGUST 14TH 2018

August 14, 2018 | LAHAINA CROSSFIT

STRENGTH:

#push press

5 sets of 3

Set #1 – 70% of 1RM

Set #2 – 74% of 1RM

Set #3 – 78% of 1RM

Sets #4 + 5 – 80% – 90% of 1RM

BeachFit will do:

AMRAP 10

10 Cal Bike

10 KB Swings

10 Ab Mat Sit Ups

WOD:

#sky hook

3 Rounds:

20 Hang Power Cleans (95/65lbs) Rx+ 115/75lbs

20 Front Squats

20 Push Presses

BeachFit will do:

3 Rounds

20 DB Hang Power Clean

20 DB Front Squats

20 DB Push Presses

 


WORKOUT OF THE DAY, AUGUST 15TH 2018

August 14, 2018 | LAHAINA CROSSFIT

WOD:

#half bad

AMRAP 18:

20 Deadlifts 155/105  (Rx+185/135)

15 CTB Pull-Ups  *Scale to Pullups/Banded Pullups or Ring Rows with second pause at top

20/15 Calorie Assault Bike or Row

15 CTB Pull-Ups

CASHOUT:

#midline

3 “Giant Sets”:

20 Weighted Ab mat Sit Ups (Rx+GHD Sit-Ups)

20 Barbell Good Mornings (Rx+Weighted Hip Extensions)

20 Glute Bridges

Rest 2:00 between.


WORKOUT OF THE DAY, AUGUST 16TH 2018

August 15, 2018 | LAHAINA CROSSFIT

WOD:

#work it

EMOM 24

Min 1: 200m Run

Min 2: 10 DB Power Cleans (50/35lbs)

Min 3:  20 Ab Mat Sit Ups

Min 4: 14 DB Reverse Lunges - DB's at side (50/35lbs)

CASHOUT:

3 continuous rounds (4:30 min)

:30 Plank

:30 R Plank

:30 L Plank


WORKOUT OF THE DAY, AUGUST 17TH 2018

August 16, 2018 | LAHAINA CROSSFIT

STRENGTH:

6 Sets of 2 Pausing Overhead Squats  *Scale to Front Squats if needed or do BeachFit

Set #1 – 2 Reps @ 50% of 1RM

Set #2 – 2 Reps @ 55% of 1RM

Set #3 – 2 Reps @ 60% of 1RM

Set #4 – 2 Reps @ 65% of 1RM

Set #5 – 2 Reps @ 70% of 1RM

Set #6 – 2 Reps @ 75% of 1RM

*BeachFit will do:

AMRAP 10

10 Cal Row

10 Plate Ground to Overhead with Plate

5 Burpees

WOD:

#Nancy

5 Rounds for Time:

400m Run

15 Overhead Squats (95/65)  *Scale to lighter load Overhead Squat or Front Squats 

CASHOUT:

#front rack kb carry

3 sets of 100m

Rest as needed. Choose load

 

 


WORKOUT OF THE DAY, AUGUST 18TH 2018

August 18, 2018 | LAHAINA CROSSFIT

WOD:

#ghost and stuff

50 Power Cleans (155/105lbs)  Scale to 135/95lbs  (**Approx 55-60% 1 RM if not at prescribed weight. )

Time Cap to complete power cleans is 7 min.  If done early, rest until 10:00.

At the 10:00 on the clock complete....

#ghost

6 Rounds:

1:00 – Row for Calories

1:00 – Burpees

1:00 – Double-Unders

1:00 – Rest

CASHOUT:

100 KB Swings (70/53lbs)

Rest 2 min

50 GHD Sit Ups or Ab Mat Sit ups


WORKOUT OF THE DAY, AUGUST 23RD 2018

August 23, 2018 | LAHAINA CROSSFIT

ALOHA LCF OHANA AND FRIENDS.  We will be closed all day tomorrow and reasses the situation on Friday. We are doing so to keep everyone safe and allow for adequate preparation.  We have prepared the gym and it's ready to withstand #hurricanelane. Stay safe out there, be patient with one another, be your brother's (and sister's) keeper. Aloha nui loa, a hui hou malama pono. (Thanks Henry T - for the words of wisdom)

Below is a at home WOD for you all to do.  

WOD:

#Lane Prep

For Time: 

100 Double Unders or 50 Air Squats , 50 Sit-ups, 15 Burpees 

80 Double Unders or 40 Air Squats, 40 Sit-ups, 15 Burpees 

60 Double Unders or 30 Air Squats, 30 Sit-ups, 15 Burpees 

40 Double Unders or 20 Squats, 20 Sit-ups, 15 Burpees

20 Double Unders or 10 Air Squats, 10 Sit-ups, 15 Burpees


WORKOUT OF THE DAY, AUGUST 20TH 2018

August 19, 2018 | LAHAINA CROSSFIT

STRENGTH:

#back squat 

All sets are to be completed “On the 3:00”:

On the 0:00… 10 Reps @ 65% of Back Squat

On the 3:00… 8 Reps @ 70% of Back Squat

On the 6:00… 6 Reps @ 75% of Back Squat

On the 9:00… 4 Reps @ 80% of Back Squat

On the 12:00… 2 Reps @ 85% of Back Squat

#snatch  (15 min)

2 Snatches @ 50% of 1-Rep Snatch

2 Snatches @ 55% of 1-Rep Snatch

2 Snatches @ 60% of 1-Rep Snatch

1 Snatch @ 65% of 1-Rep Snatch

1 Snatch @ 70% of 1-Rep Snatch

Following our lift at 70%, take the next few sets to build to a heavy snatch

BeachFit will do:  (If doing Back Squats and NOT snatches you will complete Back Squats on do AMRAP 10 of WOD below)

AMRAP 20

10/8 Cal Bike

14 Alternating DB Snatches

10/8 Cal Bike

14 DB Goblet Squat 

#gym-nasty

On the 2:00 x 5 Rounds (10:00 Total):

5 Strict CTB Pull-Ups  *Scale to Pullups or Strict Ring Rows with 1 Second Pause at top

15 Weighted Ab Mat Sit-Ups (Rx+GHD SitUps)

Time Remaining: Max Strict Handstand Pushups, Max Strict DB Press, Max Inverted Pushups or Hand Release Pushups

 


WORKOUT OF THE DAY, AUGUST 20TH 2018

August 21, 2018 | LAHAINA CROSSFIT

WOD:

#row your boat  (12 min Cap)

2K Row   *Can do 2k Ski Erg or Run 

Rest as needed, then..

#fun with bench

3 Rounds of:

30 KB Swings (70/53lbs)

15 Bench Press (135/95lbs) Rx+185/135lbs   Scale to approx 65-70% *BeachFit will do DB Bench Press

10 DB Power Cleans (50/35lbs)  Rx+ 7 DB Ball Cleans (150/100lbs)

CASHOUT:

1-3 sets of 12

2 DB Skull Crusher 

Barbell Curl

 

 


WORKOUT OF THE DAY, AUGUST 22ND 2018

August 21, 2018 | LAHAINA CROSSFIT

STRENGTH:

#overhead

With a running clock, establish heavy singles at each of the three lifts below:

Minutes 0:00 – 5:00 – 1-Rep Strict Press

Minutes 5:00 – 10:00 – 1-Rep Push Jerk

Minutes 10:00 – 15:00 – 1-Rep Split Jerk

BeachFit will do:

AMRAP 12

5 Burpee Deadlift (35/25lbs)

50ft Farmer Carry

100m Run

WOD:

#eighteen wheeler

AMRAP 18:

12/9 Calorie Assault Bike, row or ski erg

15 Wallballs (20/14) *Females 9′ Target

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

CASHOUT:

3 Supersets:

12 Front Rack Kettlebell Reverse Lunges

12 Single Leg Deadlifts

**On both movements, this comes out to (6) repetitions each leg, alternating sides each repetition, and the superset is intended to be completed “unbroken”. That is, after completing our reverse lunges, our aim is to not to put the kettlebells (or dumbbells) down.

Rest 1:00-2:00 between sets.

 


WOROUT OF THE DAY, AUGUST 24TH 2018

August 24, 2018 | LAHAINA CROSSFIT

LAHAINA CROSSFIT WILL REMAIN CLOSED ON FRIDAY AUGUST 24TH 2018 AS WE LET HURRINCANE LANE GET ON ITS WAY OUTTA HERE!  WE ARE HOPING TO OPEN UP SATURDAY FOR OUR 8AM GROUP WOD.  STAY SAFE FAM! 


WORKOUT OF THE DAY, AUGUST 25TH 2018

August 25, 2018 | LAHAINA CROSSFIT

Aloha LCF Ohana and friends. One more LANE day. We will remain closed on Saturday. We will Open Sunday for a few open gym hours (most likely mid morning) and collect donations for Ohana affected by the fires. Details to be announced tomorrow. 

Big MAHALO to all of Maui's police, fire, first responders and volunteers who have helped keep us safe these past few days! TOGETHER we are all STRONGER!!  Your work has not gone unnoticed. 

 


WORKOUT OF THE DAY, AUGUST 26TH 2018

August 25, 2018 | LAHAINA CROSSFIT

We are doing Open Gym tomorrow from 10am-12. Hopefully this works for most. The gym actually had more ash than we anticipated, which we have cleaned, and is all relatively minor in the grand scheme of things. Surprisingly there was even some evidence of bushes being burned from blown debris right in front and to the side of gym. We are very lucky. Hope to see many of you there tomorrow to blow off some steam. We will be collecting items for Trent (who lost his home to the fires) and any other items you'd like to donate to those that were affected by the fires. Trent (Size L) and his wife Emily (size M) have 2 young daughters, Lily (size 6-7) and Sophie (size 4T) Mahalo! #lahainastrong

https://www.gofundme.com/trent-acong-fire-relief-fund

We will resume with normal class and gym hours on Monday, August 27th. Thanks for everyones patience during these past few days. 


WOROUT OF THE DAY, AUGUST 26TH 2018

August 26, 2018 | LAHAINA CROSSFIT

We will be collecting items for Trent and his family (as well as others affected by the fires) this week.  We will post on Facebook if they need specific items once we here back from them. Thanks to all those that donated money as well as goods at the gym. #togetherwearestronger

Below is the gofundme link for Trent and his family. 

https://www.gofundme.com/trent-acong-fire-relief-fund

WOD:

#down and dirty

For Time: 

30/21 Calorie Row

2 Rounds: 5 Strict Pull-ups, *10 Push-ups, 15 Air Squats, 20 Sit-ups 

30/21 Calorie Bike

2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups

Directly Into…

15/10 Calorie Row

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups 

15/10 Calorie Bike

1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-Ups

*Sub Bench Press for Pushups if desired


WORKOUT OF THE DAY, AUGUST 27TH 2018

August 26, 2018 | LAHAINA CROSSFIT

We will be collecting items for Trent and his family (as well as others affected by the fires) this week.  Trents family is now in need of Lowes/Home Depot gift cards to help with the rebuild.  We will keep you all posted if any other specific items are needed. Thanks to all those that donated money as well as goods at the gym. #togetherwearestronger

Below is the gofundme link for Trent and his family if you'd just like to donate to that as well.  

https://www.gofundme.com/trent-acong-fire-relief-fund

STRENGTH:

#back squats

On the 0:00… 10 Reps @ 67% of Back Squat

On the 2:00… 8 Reps @ 72% of Back Squat

On the 4:00… 6 Reps @ 77% of Back Squat

On the 6:00… 4 Reps @ 82% of Back Squat

On the 8:00… 2 Reps @ 87% of Back Squat

*BeachFit will do:

AMRAP 10

10/8 Cal Bike

14 KB Swings

10/8 Cal Bike

14 KB Goblet Squat 

WOD:

#quick sand

Alternating “On the Minute” x 10 (5 Rounds):

Even Minutes – 22-20-18-16-14 DB Snatches

Odd Minutes – Max Burpee Box Jump Overs

Rx Dumbbell – 50/35
Rx Box – 24″/20″

CASHOUT:

#tempo overhead 

On the 1:30 x 5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat

On the first repetition, our tempo:

5 full seconds to move from our standing position to the bottom of our squat.
2 full second pause in the bottom.
5 full seconds to stand.

On the second overhead squat, there is no tempo.

3 Complexes @ 50%

2 Complexes @ 55%

#Additional Oly -Snatch

On the 3:00 x 5 Sets:

3-Position Power Snatch
3-Position Squat Snatch

In full, this set is a total of (6) repetitions. The first three are received in the power position, and the second three are received in the squat position. In each 3-Position Snatch, we complete these repetitions “top-down”. To write out all six repetitions:

Rep #1 – High Hang Power Snatch (pockets)
Rep #2 – Hang Power Snatch (knee-level)
Rep #3 – Power Snatch (floor)
Rep #4 – High Hang Squat Snatch (pockets)
Rep #5 – Hang Squat Snatch (knee-level)
Rep #6 – Squat Snatch (floor)

Set 1 at 45%

Set 2 at 50%

Set 3-5 at 55% 

 


WORKOUT OF THE DAY, AUGUST 28TH 2018

August 28, 2018 | LAHAINA CROSSFIT

WOD:

#Criss Cross

AMRAP 15:

30 Double Unders  *Scale to 60 Single Unders

15 Power Cleans (95/65lbs) (Rx+115/80) *Scale to KB Clean or DB Clean

30 Double Unders

15 Toes to Bar  *Scale to Hanging Knee Raises

Rest 5 min, then..

#strict gymnastics

Ascending Ladder for 6 Minutes:

Strict Pull-Ups

Strict Handstand Pushups  *Scale to Inverted Handstand Pushups or Regular Pushups 

Ex: 1 Strict Pullups, 1 Strict HSPU, 2, 2.....

At the 6 min...

AMRAP 4 of Ring Dips (Scale to Bench Dips)

 

 


WORKOUT OF THE DAY, AUGUST 29TH 2018

August 28, 2018 | LAHAINA CROSSFIT

STRENGTH:

3 Thrusters

On the 1:30 x 6:

Aim here is to build to a 3RM Thruster for the day. Aim to start between 40-50% of our current 1-Rep Front Squat, and build from there. All repetitions are taken from the rack. 

BeachFit will do:

AMRAP 6

50 Plate Ground to Overhead (45/35lbs), remaining time in the 6 minutes max Calories on bike. 

WOD:

#flash

2 Rounds:

400 Meter Run  (Sub 500m Row)

21 Thrusters (95/65) Rx+115/75lbs  (BeachFit will do DB Thrusters either single or double)

CASHOUT:

#midline

50 Abmat Sit-Ups (Add weight for first set of 50 if desired)
50 Empty Barbell Good Mornings
50 Abmat Sit-Ups 


WORKOUT OF THE DAY, AUGUST 30TH 2018

August 30, 2018 | LAHAINA CROSSFIT

Wanted to wish a Happy 9th Birthday to our little man Tyce!  Have a great day!!

WOD:

#fight back

5 Rounds:

1 Minute Kettlebell Swings (53/35)

1 Minute Reverse Lunges

1 Minute Calorie Bike (Only use Row if bike taken)

1 Minute Rest

CASHOUT:

#amrap mentality

EMOM 10

10 Barbell Curls (45/35) + 5 Push Ups + 10 Strict Press or push press +5 Push Ups   -  Complete all on 1 Min

*Scale to 7/3/7/3 or to something you can maintain for the minute for the duration of the EMOM.  


WORKOUT OF THE DAY, AUGUST 31ST 2018

August 30, 2018 | LAHAINA CROSSFIT

Best of Luck to our 3 Teams competing in the Great Aloha Games competition this weekend at Aloha CrossFit.  It's the first competiton for many of them! Keep tabs on social media for updates. 

Our Coaches will all be participating in The Great Aloha Games so we will unfortunatly need to cancel our 8am class on Saturday and 9am Open Gym as well. We will post an at home workout for you all to do!  

STRENGTH:

#front squats

Every 2 min complete, for 14 min complete

4 Front Squats @ 72% of 1-Rep

4 Front Squats @ 72% of 1-Rep

3 Front Squats @ 77% of 1-Rep

3 Front Squats @ 77% of 1-Rep

2 Front Squats @ 82% of 1-Rep

2 Front Squats @ 82% of 1-Rep

BeachFit will do:

AMRAP 10 

400m Run

40 Sit Ups

30 Pushups or Plank Taps

20 Pullups or Ring Rows

10 Burpees

WOD:

#go fish  (18 Min Cap)

For Time:

1,000 Meter Row or Run

Directly into…

3 Rounds:

21 Deadlifts

15 Barbell-Facing Burpees

9 Push Jerks

Rx Barbell – 135/95 (Rx +155/105)

*Will be using the same weight on the Deadlifts and Jerks.  Should choose a weight that you could do 20+ times in a row when fresh.