Be sure to checkout Lahaina CrossFit’s very own Fred Lewis (bearded bro in red) on this seasons GOLD RUSH: Parkers Trail on Discovery Channel.  He is putting his CrossFit to use as he is the groups survival specialist and emergency medic during their quest to find gold. 

STENGTH:

#push

Every minute on the minute for 10 minutes:

30% of Max Strict Handstand Pushups *Scale to Strict DB Press 5-10 Reps per min

WOD:

#bad blood

5 Rounds:

1:00 – Max Burpee Box Jumps (24″/20″)

1:00 – Power Cleans 135/95lbs Rx+155/105 *Load you could cycle 15+Reps 

1:00 – Assault Bike Calories

1:00 – Rest

CASHOUT:

3 Sets:
:20s Hollow Body Plate Hold Overhead *Rx+GHD Static Hold (belly up)

:20s Superman Hold *Rx+GHD Static hold (belly down)

Directly into:

3 Sets:
21 Barbell Sit Ups or Rx+GHD Sit-Ups
21 Glute Bridge Raises or Rx+GHD Pausing Hip Extensions