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