Looking to join our Lahaina CrossFit Ohana?  Come on in and check us out.  First session is on us! Lahaina CrossFit’s BEACHFIT is a great way to introduce you to Lahaina CrossFit.  Make it a great week! 

STRENGTH: 

Front Squat (16 min)

60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

BeachFit will do:

13 Min AMRAP

10 Alternating KB Lunges (5/leg)

10 DeadBugs 

Driveway Run

WOD:

#opening day (16 min Cap)

For time: 

21-15-9: 

Wall Balls (20/14lbs) (Rx+30/20lbs)

Chest to Bar Pullups (Rx+Bar Muscle Ups) *BeachFit Ring Rows

Thrusters (95/65lbs)  *BeachFit KB Thruster

Box Jump-Overs (24/20″)

MIDLINE CASHOUT:

2rds

15 Weighted Glute Bridge – (Rx+Hip Extensions on GHD) *Choose weight
1 min KB Front Rack Hold 

OPTIONAL OLY WORK:

Snatch

60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1