On the big Island

Tony Beller rented a car and drove us to Crossfit Kawaihae Big Island Hawaii.  I was really surprised that coach Tammie remembered me.   

Warm up  

200m Run

PVC Pipe mobility

30 Air Squats

20 Pushups

20 OHS

Skills

# sets of 

1 legless rope climb from seated position

Strict T2b - 8 reps 

 20m Hand Stand Walk

7 rounds of 

4 touch and go Clean and Jerk @155lbs

Run 200m

4 Strict Pull-ups

3 Bar Muscle Ups

1 minute rest 

Rd 1 - 2:18

Rd 2 - 5:36

Rd 3 - 9:07

Rd 4 - 12:53

Rd 5 - 16:11

Rd 6  - 20:08

Rd 7 - 24:17

Photos on the drive back to Hapuna Prince Beach hotel

  Party on the lawn with the B52's