CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

SALLY-UP / SALLY-DOWN

100 meter run

10 KB swings

25 Jump Rope – Singles/Dubs

10 SGL DB Front Squat

10 Cal Bike

5/5 SGL DB Front Squat Clean

10 Cal Row

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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