CrossFit Upper Keys – CrossFit
Warm-up
Warm-up (No Measure)
SALLY-UP / SALLY-DOWN
100 meter run
10 KB swings
25 Jump Rope – Singles/Dubs
10 SGL DB Front Squat
10 Cal Bike
5/5 SGL DB Front Squat Clean
10 Cal Row
Workout
Run/Jump/Bike & Row w/Bells – 2 Rounds for time (Time)
400m RUN
20 Kettle BELL Swings
50 DUBS/ 75 Singles -JUMP Rope
20 Single Dumb BELL Front Squats
24/16 Cal BIKE
10/10 Single Dumb BELL Squat Cleans
36/24 Cal ROW
FOR TIME 30 MIN HARD CAP