CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

200m Run

8/8 Alt. DB PUSH PRESS

8/8 Single DB Russian Swings

8 Tuck-ups

8 Air Squats

8 Box Step-ups

Workout

Metcon (Time)

“SAVE THE PUMPKIN”

FUN FRIDAY PARTNER WOD

For Time (with a Partner)

75 Lateral Pumpkin Jumps/Skates

50 Pumpkin Push Presses*

100 Pumpkin Goblet Squats*

50 Pumpkin Box Jumps/Step-ups* (20 in)

75 Pumpkin Squat Cleans*

* 5 burpee penalty (both partners) each time the “pumpkin” touches the ground

Use a medicine ball (20/14 lb) as your pumpkin

(Score is Reps)

Strength

Metcon (Weight)

5 SETS (After the METCON)

5-5-5-5-5 Hang Power Cleans

(Score is Weight)

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