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)
