Aloha CrossFit – Group WOD

Inner peace is the key: if you have inner peace, the external problems do not affect your deep sense of peace and tranquility…without this inner peace, no matter how comfortable your life is materially, you may still be worried, disturbed, or unhappy because of circumstances.” ― Dalai Lama

Metcon (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

Synchronized bar-facing burpees

Time cap: 7 minutes

Metcon (AMRAP – Reps)

For time:

20 synchronized squat cleans, 135 lb.

20 synchronized squat cleans, 185 lb.

20 synchronized squat cleans, 225 lb.

Time cap: 7 minutes

Metcon (Time)

21-15-9 reps for time of:

Synchronized pull-ups

Synchronized deadlifts, 225 lb.

Time cap: 45 min.

Metcon (Time)

5 rounds for time of:

50 double-unders (each)

50-ft. synchronized overhead lunge

50-lb. dumbbell

Time cap: 15 minutes