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8.9.19

8
Aug

8.9.19

CrossFit Rectify – CrossFit

Metcon

Deck of Cards WOD:

Split into Teams based on Class Size

20 min AMRAP

Hearts – Push-ups

Spades – AB Mat Sit-ups

Diamonds –Wall Balls

Clubs –Lunges

*Face cards (Jacks, Queens, Kings)- 10 reps

*Aces- 11 reps

**At 3,2,1, Go, the first team member will flip over the top card and the whole team will complete the reps and the movement dictated by the suit and number on the card. For example, if a team member flips over a 10 of Diamonds, then everyone in that team would complete 10 reps of wall balls. Next member repeats the process. This alternating rotation will continue until the 20 minutes are up. If you make it all the way through the deck, simply re-shuffle the deck and keep going.

If a Joker card is flipped over, everyone in that team must do a 200 m run. The team member who flipped over the Joker card must flip over another card until they get a card from one of the 4 suits.

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