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)
