CrossFit Upper Keys – CrossFit

Warm-up

Warm-up (No Measure)

BUY-IN: PARTNER 800m “Guilt” RUN

then…

AMRAP 5

8/6 CAL BIKE

10 SLAMBALLS

10 LUNGES

10 PUSH- UPS

10 SLAMBALLS

Metcon

“CORNUCOPIA” (Time)

SOLO WOD FOR TIME

50/40 Cal Bike

50 Slam Balls (20/10)

50 Walking Lunges

25/20 Cal Bike

50 Push-Ups

25/20 Cal Bike

50 Slam Balls (20/10)

50 Walking Lunges

50/40 Cal Bike

-Time Cap 30:00-

(Score is Time)

Partner Workout Option

PARTNER “CORNUCOPIA” (Time)

PARTNER WOD FOR TIME

50/40 Cal Bike OR 75/60 Cal Row

60 Slam Balls (20/10)

60 Walking Lunges

30/20 Cal Bike or 45/38 Cal Row

60 Push-Ups

30/20 Cal Bike or 45/38 Cal Row

60 Slam Balls (20/10)

60 Walking Lunges

50/40 Cal Bike OR 75/60 Cal Row

-Time Cap 35:00-

(Score is Time)

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