10 lizard to pigeon stretch 2 rounds 250m row 200m jog 20 air squats 20 rapid toe touch
Alaka’ians, Kaua’i needs our help!!! Kaua’i saw some devastating damage from the rain that fell on April 14th. Alaka’i CrossFit, along with Kahala CrossFit and other affiliates, is raising funds for people affected by this disaster. Come and join us on April 20th for a tribute Aloha WOD "Onipa’a Kaua’i” What to do: 1) your registration fee to this WOD will be a suggested $20/ participant to the Hanalei-Haena Flooding Fund. To donate go to: www.gofundme.com/hanaleihaena-flooding-fund 2)get your team of 4 and bring your donation receipt to Alaka’i to participate in the WOD. Heat 1: 4:00 pm Heat 2: 5:00 pm Heat 3: 6:00 pm Heat 4: 7:00 pm followed by potluck. Bring a dish to share WOD details: pic 2 3) Crush the WOD and be part of the conversation Mahalo for your contribution and help, For more details: //spark.adobe.com/page/AaKrx6N6xTxDw/
Metcon (AMRAP - Rounds and Reps)
Team of 4 complete the following while holding 45# plate and 25# plate at all times.
28 min am rap 1600m run 100 DB thrusters (35/25) 2000m row 100 deadlifts (135/95)
Teams share work as desired. One person is always working, two team members always holding a plate for entire 28 min.
One set of: Back Squat x Max Unbroken Reps @ 87% (athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)