CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

EMOM (1 Round)

:40/:20 – Run 100m

:40/:20 – KBS (Lite KB)

:40/:20 – Jump (Sgls/Dubs)

:40/:20 – Front Squats (Lite Sgl DB)

:40/:20 – Bike (Easy to Moderate)

:40/:20 – Squat Cleans (Lite Sgl DB)

:40/:20 – Row (Easy to Moderate)

Workout

Run/Jump/Bike & Row w/Bells – 2 Rounds for time (Time)

400m RUN

20 Kettle BELL Swings

50 DUBS/ 75 Singles -JUMP Rope

20 Single Dumb BELL Front Squats

24/16 Cal BIKE

10/10 Single Dumb BELL Squat Cleans

36/24 Cal ROW

FOR TIME 30 MIN HARD CAP

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