January 7, 2017

CrossFit:
“Deck of Cards”
In Teams of 3, for Time:
Spades: KB Swings
Clubs: Mountain Climbers (total)
Hearts: Hand Release Pushups
Diamonds: MB Situps (20/14)
Joker: Ebbtide Run

*Each team will have one deck of cards. The suit corresponds to the movement; the number corresponds to the number of reps. Ace is worth 11 reps. All team members must complete the set and the next card isn’t drawn till all members have completed it. Time is called when the deck is complete.

Advanced/Comp:
“James Wright”

For Points in 20 minutes:
Overhead Squat (10 points)
Thruster (5 points)
Squat Clean (3 points)
Deadlift (1 point)
Perform all movements with a (135/95) barbell.
Perform any combination of the prescribed movements as many times as possible, to accumulate as many points as possible. Count reps of each movement during the workout. Calculate score by multiplying reps by points for each movement and totaling them all.