CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS (6:00 CAP)

25 Single-Unders*

5 PVC Pass-Thrus (or Around the Worlds)

100m Jog

5 PVC Good Mornings

5 PVC Behind the Neck Push Press

Workout

TEEM HALLOWEEN (Time)

PARTNER WOD

75 LATERAL PUMPKIN JUMPS

50 PUSH PRESSES

100 PUMPKIN GOBLET SQUATS

50 PUMPKIN BOX JUMPS (20 IN)

75 PUMPKIN SQUAT CLEANS

Use a medball (20/14) as your pumpkin.

5 burpees (both partners) each time your pumpkin touches the ground!

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