What an amazing weekend with many of our Lahaina CrossFit Ohana!  Congratulations to all those that competed and represented Lahaina CrossFit and what we are about.  All of your hard work in the gym definitely showed! Thanks to all of those that came out and supported and cheered.  We heard each and every one of you! This picture makes us SMILE and feel extremely blessed!  

WOD:

#The Chief

5 Rounds:

AMRAP 3:

3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1:00 Between Rounds. Pick up where you left off from previous round.

STRENGTH: (15 minutes)

Back Squats 

3×6

CASHOUT:

1-3rds of

10 Dips (Pause for a full (2) seconds at the bottom and top of each repetition)

:30 Hollow Body Hold

10 Ring Rows (Pause for a full (2) seconds at the bottom and top of each repetition)

:30 Superman

Or Rx+

Complete up to 5 of the following complexes: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B Pull ups + 5 Kipping Pull ups