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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, APRIL 26TH 2017

STRENGTH:  (20 min for both)


Back Squat 


(65%/3)3


Power Clean 
(65%/3)3


Beach Fit will do:  (15 min Cap)


21-18-15-12-9


Cal Row


Goblet Squats


Plank Taps (R/L=1)


WOD:


#Make It Rain (20 min Cap)


21 – 15 – 9
Bike for Calories
Kettlebell Swings (53/35lbs) (Rx+70/53lbs)


21 – 15 – 9:
Row for Calories
Burpees


21 – 15 – 9:
Medball Squat Cleans (20/14lbs)
200 Meter Run


**Complete the first 21-15-9 couplet, then move on to the 2nd couplet, then on to the 3rd.  Complete in the order that it is written if class allows.