CrossFit Upper Keys – CrossFit
Warm-up
Warm-up (No Measure)
TABATA (8 ROUNDS, :20 ON/ :10 OFF)*
MVMT 1 – Single-Unders
MVMT 2 – Kip Swings
MVMT 3 – Burpees
MVMT 4 – DB Deadlifts
*By the end of all 8 rounds, each movement should have been completed twice
Warm-up
Warm-up (No Measure)
Double under practice (5-min)
Workout
Warm-up (No Measure)
Bring a Friend – “PUMPKINS & PARTNERS”
50 Cal Bike Buy-in
then….
AMRAP 24
10 PVC Facing Burpees (+penalties for knocking bar off cones).
20 Pull-ups
30 Heal Taps over upright Dumbell (+penalties -for knocking over DB)
40 Dubs (Twofer’s as req)
Score is Round and reps
Split evenly
