CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

Deck of Cards [35 minute time cap]

In teams of 2:

Hearts – KB swings

Spades – Burpees

Diamonds – Sit-ups

Clubs – Wallballs

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

*Aces – 200m sandbag sprint

*Jokers – 500m row
Each team will start the workout with a deck of cards. At 3,2,1, Go, the first team member will flip over the top card and complete the reps and the movement dictated by the suit and number on the card. For example, if team member 1 flips over a 10 of Diamonds, then they would complete 10 sit-ups. Once completed, Team member 2 can flip over the next card. This alternating rotation will continue until cards are finished or35 minutes are up.