01/21/2015

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

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