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

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