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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, OCTOBER 17TH 2017

LCF Ohana and Friends -  Dave Newman (Owner Rx Smart Gear) and his team will be on island next weekend and they have offered LCF a clinic spot for their sought after jump rope methods.  There is a 15 spot minimum so please sign up now so they can plan accordingly. 


 


Rx Smart Gear offers industry-leading clinics on teaching crossfitters how to efficiently master double unders as well as understand and work the basics of jump roping all together.


Clinic Only:  $50.00


Rope: $35.00



 The Rx Method @ Lahaina Crossfit 


 Saturday, Oct 21 2017, 11:00 AM - 1:00 PM


 219 Kupuohi St #101, Lahaina , HI 96761



https://rxdoubleunderclinics.webconnex.com/LC


Any other questions please let us know!


STRENGTH:


Run Conditioning


On the Minute x 10


200 Meter Run (Scale to 150m or 100m)


Slowest 200m is your "score"


WOD:


#lead foot


AMRAP 4:


27/20 Calorie Row (20/15 Assault Bike)
27 Burpees
27 Pull-ups (Rx+Chest to Bar)


rest 4 minutes 


AMRAP 4:
21/15 Calorie Row (15/10 Assault Bike)
21 Burpees
21 Toes to Bar  (Scale to Hanging Knee Raise or Dead Bugs)


rest 4 minutes 


AMRAP 4:
15/10 Calorie Row  (10/7 Assault Bike)
15 Burpees
15 Pull-ups (Scale to Ring Rows)


CASHOUT:


1-2 Rounds


15 Hollow Rocks
20 Weighted Glute Bridge
25 Flutter Kicks
30 Banded Good Mornings