CrossFit Upper Keys – CrossFit

Warm-up

Metcon (No Measure)

2 ROUNDS

200m Run or Row

20 PVC Pass Thru’s & Fig 8’s

10 Up-Downs

10 Spiderman’s w/ Worlds Greatest Stretch

10 Inchworms w/ Push-up

10 Lunges 5 FWD/5 RVS

Workout

Metcon (Time)

FUN FRIDAY – PARTNER DB CHIPPER

BUY IN: 1000m Row/800m Run

80 – DBL DB Floor Press (35/20) (20/15)

60 – Slamballs (25/15) (20/10)

40 – SGL DB Goblet Squat (50/35) (35/20)

30 – DB Renegade Rows with Push-up (35/20)(20/10)

20 – DB Up-Downs (35/20)(20/10)

10 – DBL DBL Farmer Carry Lunges (Forward/Reverse) L+R = 1

BUY OUT: 1000m Row/800m Run (Opposite of first Row or Run)

(Score is Time)

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