Congrats to our Men’s (Tom, Chris, Sua) and Woman’s (Ashlety, Mur, Janelle)  Lahaina CrossFit Teams that brought home second place finishes in the Rx division at the Granite Games Throwdown this past weekend at Aloah CrossFit!!  

WOD:

#leadfoot

AMRAP 4:


27/21 Calorie Row
  (19/15 Bike)
27 Burpees

27 Chest to Bar Pull-ups (Scale to Pullups, Jumping Chest to Bar, or Ring Rows)

Rest 4 Minutes 


AMRAP 4:


21/15 Calorie Row  (15/11 Bike)

21 Burpees

21 Toes to Bar

Rest 4 Minutes 


AMRAP 4:


15/9 Calorie Row
  (11/6  Bike)
15 Burpees

15 Pull-ups

*Looking to get 1 Round in first segment, 1+ in second segment, and 1.5 on 3rd segment. 

CASHOUT:

#gymnastics fun

0:00-5:00

3 Deficit Strict Handstand Push-ups (*Scale to HSPU or Strict DB Press)
:15 Second Hanging L-Sit  (Scale to Hollow Body Hold)

5:00-10:00

3 Deadstop Handstand Push-ups (*Scale to Hand Release Pushups)
6 Strict Toes to Bar  (Scale to strict Hanging Knee Raise)

10:00-15:00

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down) (*Scale to  Ring Rows) 
:15 Seconds Freestanding Handstand or Handstand Hold