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
