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CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Mar 14 2014 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3195 days ago) |
Deck Of Cards 1(Check In) METCON 'Deck of Cards' Flip over playing cards one at a time. The suit represents the movement. Hearts = Burpees Diamonds = Sit ups Spades = KBS - you choose the weight Clubs = Air Squats The number on the card represents the number of reps. All face cards are 10 reps. Aces are 20 reps. Rest 3 Minutes 5 Rounds - ME One Minutes Jump Rope 1 minute ME 1 Minute Rest
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