Come sweat with us at Lahaina CrossFit every Sat 8AM in Sept! Complimentary community class sponsored by Lululemon! All fitness levels welcome! 

STRENGTH: (15 min)

Front Squats

5 sets 5 of 75% of 1RM

BeachFit will do:

12 Min AMRAP

10 Goblet Squats

10 Ab Mat Sit Ups

:20 Plank

:20 Superman 

:30 Bike 

WOD:

#snake bite (12 Min Cap)

For Time:

21-15-9

Squat Snatch (95/65lbs)  (Scale to Power Snatch or Plate Ground to Overhead)

Chest to Bar Pull-ups   (Scale to Pullups, Jumping Pullups or Ring Rows)

BeachFit WOD:

42-30-18 Plate Ground to Overhead

21-15-9  Ring Rows

CASHOUT:

#buggin

1-3 Rounds

10 Hollow Rocks

10 Dead Bugs

:10 Hollow Hold

10 Grasshoppers (R/L=1)

Drive Jog