7-15-17 Deck of Death


7-15-17 Deck of Death

CrossFit Grail – CrossFit & Boot Camp

Warm-up (No Measure)

Coach Led Game

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

Draw cards from a standard 52 card deck plus 2 jokers.

Each card you draw tells you what exercise to do and how many reps you must complete.

Card values = reps (face cards = 10, Aces = 15)

Suits tell which exercise.

Hearts = Push-Ups

Diamonds = Weighted Sit-Ups

Clubs = Squats

Spades = Burpees

Jokers = 400M Run

Work your way through the entire deck, for time. Go as fast as you can (with good form!).
Situps can be done with slam ball or med ball, 20/15#