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)