January 15, 2018

Congratulations to Coach Adam Tabalno for representing Kauai CrossFit at the Altius Weightlifting Competition this weekend! 1st Place overall best lifter.

Strength

7 minutes

EMOM 2 muscle ups or 2 bar ups or 4 burpee pull ups

WOD

For time:

100 Air squats

15 Muscle ups or 30 Burpee Pull ups

50 Air Squats

15 Muscle ups or 30 Burpee Pull ups

100 Air Squats

 L1   burpee Pull-Ups

RX as written

Cooldown

5 minutes rolling out on lacrosse ball