CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

TABATA (Work :20 / Rest :10)

Ring Rows

Barbell Deadlifts

Kip Swings

Jumping Air Squats

High Plank – Lo Plank

Sit-Ups

Hollow Hold

Superman’s RX+

Strength

Power Clean (5-5-5-5-5)

5-5-5-5-5*

Power Clean

*Reps must be unbroken.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

FUN FRIDAY – Partner WOD

16 Power Cleans (95/65)|(65/45)

16 Pull-Ups

–Split evenly–

Repeat for 16 min

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