No Ka’ oi

Teams of 2

January 27, 2023

The Open | CrossFit Games

It is that time of the year IKALA fam bam the open is fast approaching, we encourage you to sign up and register to not only celebrate the last year of always showing up but also to see the progress you have made against all the other crossfitters around the world.

Teams of 2

10 Rounds Each

Partner 1: 7 Shuttle Run (10 meters down and back = 1)

Partner 2: Max Cal Row

-Teams of 2 work together to accumulate max cals on the rower and finish the workout as quickly as possible. Complete until BOTH have completed 10 rounds of the shuttle run and row portion

Optional Accessory Balance:

3 Rounds for Quality

5 Single Leg Dumbbell Deadlift + Arnold Press/side (light)

5 Side Plank Reach Through/side

-rest as needed between rounds