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Deck of Cards


Deck of Cards

Midcoast CrossFit – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds)

Hearts = Wall Balls

Diamonds = Plated Lunges (25/10) (35/15) (45/25)

Clubs = Push Press (55/35) (75/55) (95/65)

Spades = Pushups

Jokers = 200 Meter Run

*The coach has a deck of cards and you must do the number of movements that the card represents. (Ex: 5 of hearts would be 5 Wall Balls).

We will go through all 52 cards as well as have the two jokers scramlbled in!

Metcon (AMRAP – Rounds)

Recovery options for deck of cards:

Hearts: air squat

Diamonds: lunges (body weight)

Clubs: push press (45/33)(75/55)

Spades: pushup (hand release)

Joker: 200 m run

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