C2 – CrossFit
Warm-up
(No Measure)
200m Jog
+
“Hit The Deck”
Spades = Air Squats
Hearts = Burpees
Diamonds = Pushups
Clubs = Situps
8 of clubs would be 8x sit-ups, 6 of hearts 6x burpees….
Face cards are worth 10 reps, Aces are 11 reps
Weightlifting
Deadlift (3 x 5 @ 70%)
WOD (Workout of the Day)
Metcon (No Measure)
20:00 AMRAP @ 75%
100m Run
20 Box Jump/Step Downs
15 Slam Balls (30/20)
10 Squat Jumps
Partner Rests While Other Partner Works