29-30NOV18: CrossFit Poker

TEAM WARM-UP
In teams of 3-4, row 1,600m, switching athletes every 200m. Every switch requires each teammate (except the new rower) to complete 3 burpees, 3 air squats, and 3 battle ropes (double whip).

NEW MOVEMENT:
Dynamic Step-Ups



TEAM WOD: ‘CrossFit Poker’
AMRAP 20:
In teams of 3 or 4, draw a card from your deck and have each teammate perform the movement and number of reps as indicated by suit and value. Continue to draw cards and complete rounds until 20 min is up. Your team score is the # of REPETITIONS fully completed before time runs out!

HEARTS: Battle Ropes, Double Whip (ea)
DIAMONDS: H.R. Push-ups (ea)
CLUBS: Dynamic Step-Ups (ea, 1 rep = 1L + 1R)
SPADES: Row For Calories (ea, but 2 rowers max/team)
JOKER: 10 burpees (ea)

Score: # Reps (yup, add ’em all up!)

CARD VALUES/# REPS:
Aces: 1 Rep
All # cards = Same # Reps
Face Cards (King, Queen, Jack) = 10 reps

NUTRITION: 
Resume ‘Fed-Up’ Documentary

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