And……That’s a wrap! Congrats to all of YOU (LCF Athletes and Visitors) that participated in the 2016 Reebok CrossFit Open at Lahaina CrossFit this games season.  It was such a great exerperience watching each and every one of you grow these past few weeks and do things that you never thought you could! We are so incredibly proud of ALL of YOU!! It’s only the beginning…

WOD:

#easter buns

5 Rounds:

10 (each leg) Front Rack Reverse Lunges (115lbs/80)

15 Hand Release Pushups

20/15 Calorie Row (12/10 Air Dyne)

STRENGTH:

10 Min EMOM:

Min 1-5:  2 Squat Clean and Jerks

Min 6-10: 1 Squat Clean and Jerk

*Build in Load – Point is to get under some heav-ier weight

UnLoaded Non Barbell Strength Option:

12 Min EMOM

Min 1:  200m Sprint

Min 2:  5 Pullups + 10 Pushups +15 Air Squats (Scale to 3 Pullups/Ring Rows + 6 Pushups + Air Squts )

COMPETITORS:

1.  Clean and Jerk
EMOMx10:
Mins 1-5: 2 Clean and Jerks
Mins 6-10: 1 Clean and Jerk

2. Strength
Work up to a heavy single OHS

3. Conditioning
“Regional 15.6”
5 RFT:
25 Calorie Row
16 C2B Pull ups
9 Strict Def. HSPU

4. Skills
5×50′ unbroken Handstand Walk for time.

5. Conditioning
6 Rounds of:
1 mile Assault Bike for time
3 minute rest