One stop Holiday shopping at Lahaina CrossFit!

BeachFit for Thursday 12/14 is cancelled. (Bunch of rain/wind in forecast)

WOD:

#beat box

EMOM 24

Min 1: 10 Deadlifts (225/155lbs) Rx+ 245/165  **If not at Rx weight use approx  55% of 1RM   *** BeachFit will do Double KB Deadlifts

Min 2:  15/10 Cal Bike or Row

Min 3:  15 Box Jumps (24/20)

Min 4:   20 Ab Mat Sit-ups Rx+GHD Sit Up

CASHOUT:

 #gunz

2-4 Rounds

10 Dips (Ring, Matador or bench)

10 Barbell Curls