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  • Coach Adam

Happy Birthday Pua!!


Warm-up

Coach's Choice


Strength/Skill

Bar ups or C2B pull ups

EMOM 3 reps for 7 minutes

Metcon (Time) 10 Bar ups 25 Thrusters 95/65 1000M Row 25 Thrusters 10 Bar ups


Cooldown

2 minutes SPLIT STRETCH 

  • Coach Adam

Warm-up

Coach's Choice


Strength/Skill

5 Attempts for MAX double unders or 5 attempts of 10 double unders


Metcon (Time) At the  start of each minute 5 burpees: For time: 100 KB swings 200 Double unders 100 Ab mat sit ups


Cooldown

2 minutes SPLIT STRETCH

  • Coach Adam

Warm-up

Coach's Choice


Strength (3,3,3,3,3) Back Squats 5 sets of 3 at 85 % of your 1 Rep Max


Metcon (Time) 400 M Run 35 Wallballs 200m Run 45 WB 100m Run 55 Wallballs


Cooldown

2 minutes SPLIT STRETCH 

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808.431.4FIT

mail@kauaicrossfit.com

Kauai CrossFit
3-3131 Kuhio Hwy

Lihue, HI 96766