WOD:

LAHAINA CROSSFIT ATHLETES AND GUESTS – PLEASE TAKE NOTE OF OUR CHANGE IN SCHEDULE FOR MONDAY, JULY 4TH.  WE WILL BE HAVING AN 8AM CLASS ONLY.  COME CELEBRATE ‘MERICA AT THE BEST BOX ON MAUI! 

#on the road again

3rds for time: (17 min Cap)

400m Run

12 Deadlifts (225/155lbs) Rx+ 275/185lbs  Scale to 60% 1RM

**UnLoaded 20 KB Dead

21 Box Jumps (24/20)

Rest up to 5 min once you are complete, then into..

#midline fun (17 min Cap)

30-20-10 

Grasshoppers (R/L=1)

Good Mornings (Banded, Barbell (45/35) or Plate)

Calorie Row (*AirDyne or Ski Erg)

Rx + (Coach approval)

42-30-18

GHD Sit Ups

Back Extensions

Cal Row