Mahalo Mahalo Mahalo to ALL of those that came to help out with our LCF facelift this past weekend! We are truely blessed with some amazing members and friends that took time out of their busy holiday schedules to help with our vision for Lahaina CrossFit!
STRENGTH:
Back Squat (15 min)
8@70%
8@75%
8@78%
BeachFit will do:
12 min EMOM
Min 1: 10 squats + 1 10 sec Squat Hold
Min 2: :15 Hollow + :15 Superman
WOD:
#new beginnings (25 min Cap)
4rds for time:
20 Wallballs (20/14lbs) Rx+30/20lbs
20 KB Swings (70/53lbs)
20 Burpees
20 Pullups (Rx+C2B)
OPTIONAL OLY WORK:
Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2
