Big Shout Out to these 2 Bro’s right here!  Teanu is on his way to represent Hawaii and Lahaina CrossFit at the California Regionals this Friday, Saturday, and Sunday in Del Mar California.  This is a great accomplishment and is a testament to his hard work all year long. LCF is behind you!! You got this! Coach Travis and his family are getting ready to head to a new adventure on the mainland early next month. Coach Travis will surely be missed by ALL of us!  His energy is contagious and unmatched. Best of luck Travis!

WOD:

#grind

Every 3 minutes for 24 minutes (8rds):

7 Hang Power Cleans (135/95lbs) (Rx+ 165/115lbs)

7 Lateral Bar Burpees*

200m Run *Scale to Driveway Run 

BeachFit will do:

Every 3 minutes for 24 minutes:

10 Plate Ground to Overhead

7 Burpees

200m Run

**We are looking for around a minute of rest each round. *Take your burpees up to 10 if you are feeling good. 

CASHOUT:

1-4 Rounds:

7 Close Grip Push-ups
7 Ring Rows
7 Bench Press (135/95lbs) 
7 DB Bent Over Rows (each arm)