29-30NOV18: CrossFit Poker

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).

Dynamic Step-Ups

TEAM WOD: ‘CrossFit Poker’
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!)

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

Resume ‘Fed-Up’ Documentary

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