CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

1 ROUND

200m Row

15 Air Squats

10 Strict Press (empty bar)

Into…

2 ROUNDS

200m Row

10 Front Squats (empty bar)

10 Push Press (empty bar)

Workout

Metcon (Time)

FUN FRIDAY – PARTNER WOD

40-30-20-10

Row

Thrusters (95/65)|(65/45)|(45/35)

30 min Time Cap

Split Evenly

Solo: 20-15-10-5 (:30 rest between rounds)

(Score is Time)

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