• 07/16/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    800m Indian Run Warm Up (No Measure)

    WOD

    2-10 = # of Reps

    Jack = 11

    Queen = 12

    King = 13

    Ace = 14

    Jokers = 5 team burpees

    Clubs = Tire Flips

    Spades = KB Swings

    Diamonds = Pullups

    Hearts = Push-up/ Sit-Up

    Alternate between Push-ups & Situps, 1st time you pull a heart = Push-Ups next time is sit-ups.

    Tire Flips = total for team.

    Other movements are per athlete only 1 athlete working at a time

    Deck of Doom (AMRAP – Rounds)

    AMCAP 30

    Teams of 2-4

    Card Value = Reps

    Card Suite = Movement

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