CrossFit Upper Keys – CrossFit

Warm-up (No Measure)

AMRAP x 2 Rounds

6 Body Weight Good Mornings*

6 Medball Air Squats

6 Up-Downs

6 Ab-Mat Sit-Ups

6 Russian KB Swings

6 (DBL) Dumbell Squat Clean

6 (DBL) Dumbell Push Press



Metcon (Time)


For Time (with a Partner)

76 Air Squats

76 Dumbbell Push Presses (2×50/30 lb)

76 AbMat Sit-Ups

76 Wall Ball Shots (20/14 lb)

76 Burpees

76 Med Ball Twists (20/14 lb)

76 Push-Ups

76 Kettlebell Swings (53/35 lb)

76 Dumbbell Thrusters (2×50/30 lb)

400 meter Run with Partner

Partition into any size sets, but split the work evenly between partners.

Hero Workout

“YVONNE” (No Measure)

Background: Dedicated to Yvonne Zavala (41), a member of 411 CrossFit @411crossfit (Devine, TX) who was struck by a truck and killed while assisting a fallen motorcyclist on the highway. The workout’s rep scheme is based on Yvonne’s birthdate, February 9, 1976.

The gym’s original post said: “With heavy hearts, 411 CrossFit would like to invite members as well as non-members to participate in “Yvonne,” a Memorial Partner WOD in honor of Yvonne Zavela. Yvonne was a member of the 411 CrossFit community who we all enjoyed being around. We can all agree that her smile and positive attitude never went unnoticed with all the coaches and members whom she encountered. Although it is with grief and sorrow that we have lost such a beautiful, selfless person, this will be our way of celebrating her life and memory.” The workout was first performed at a memorial event at the gym on August 2, 2017.

Among those who were killed by the truck while assisting the motorcyclist were Yvonne, Ernesto Perez (36) and Eloyed Castro (47).

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