Here’s to another great weekend!  Aloha Friday Lahaina CrossFit Ohana! 

WOD:

#Helen

3rds for time:

400 Meter Run

21 KBS (53/35lbs) 

12 Pull-Ups

Rx+ is “Fat Helen”, consisting of 70/53lbs KBS and 12 Chest to Bar Pullups

STRENGTH:

Build up in load, 15 Minutes

Power Snatch + Hang Squat Snatch + OHS

**Scale to Power Clean, Hang Squat Clean, Front Squat

UnLoaded Non Barbell Strength Option:

15 Min AMRAP

200m Sprint, Rest time it took to complete row, Repeat

CASHOUT:

200m Front Rack KB Carry (53/35lbs)

COMPETITORS:

1. Conditioning
With a Running Clock…
At the 0:00:
“Big Fat Helen”
3 Rounds:
400 Meter Run
21 KBS (70/53)
12 CTB Pull-Ups

At the 20:00
Build to a 1-Rep of the following Complex:
Power Snatch + Hang Squat Snatch + Overhead Squat

At the 25:00
Row 1,000 Meters for Time

2. Gymnastics Conditioning
100′ HS Walk
75 GHD Sit-Ups
100′ HS Walk