CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (12 Min)

100-meter run (Double Cone)

12 Slam Ball Squats

12 Plank Rotations (Lo-Hi Plank)

10 Hollow Rocks

10 Supermans

Workout

Metcon (AMRAP – Rounds and Reps)

“Festival of Lights” – 8 Days of Hanukkah

Partner WOD: 22 Min AMRAP

8-8 Hand Release Push-Ups

8-8 Deadlifts (155/105)

8-8 Slam Balls (25/15)

8-8 Box Jumps (24/20)

400 meter Run (together=800)

(Score is Rounds and Reps)

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