“Deck of Cards”

September 4, 2017

CrossFit Armed – CrossFit

Warm-up (No Measure)

3 x

side shuffle down and back

10 jumping lunges

20 hollowrocks

10 supermans

10 low to high planks

Metcon (Time)

Teams of 2, 3 or 4 will each receive a deck of cards. One athlete flips over a card then each member of the team completes the prescribed exercise for the number of repetitions on the card. When the last athlete finishes, the next card is flipped. Continue until deck is gone.

Hearts = box jumps 24/20

Diamonds = kettlebell swings 55/35

Clubs = overhead plate weighted lunges 45/25

Spades = sit-ups

Joker = 25 burpees

Jacks, Queens, Kings = 10 reps

Ace = 11 reps

35 minute cap

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