CrossFit YKV – CrossFit

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Metcon (Time)

Outdoor WOD

“Deck of Death”

Hearts: Thrusters #95/#65

Diamonds: V-Ups

Spades: Front Rack Lunge Steps #95/#65

Clubs: Burpees

Joker: 400m Run

Using a deck of 52 cards, each suit represents a movement and each number represents the reps

Jack = 11

Queen = 12

King = 13

Ace = 14

You will need a deck of cards or the deck of cards app for this workout .

Metcon (Time)

Home WOD

“Deck of Death”

Hearts: Dumbbell Thrusters #50/#35

Diamonds: V-Ups

Spades: Dumbbell Front Rack Lunge Steps #50/#35

Clubs: Burpees

Joker: 400m Run/Row or 2 Minutes of Cardio

Using a deck of 52 cards, each suit represents a movement and each number represents the reps

Jack = 11

Queen = 12

King = 13

Ace = 14

You will need a deck of cards or the deck of cards app for this workout .