MONDAY – 080825

“Hit Me”

Use a standard deck of cards and deal yourself one card at a time. Perform the exercises as detailed below. Get through the deck as fast as you can.

Number = Value on card
Face card = 10 reps
Aces = 11 reps
Spades = Split Squats
Diamonds = KB Swings
Clubs = DB Shoulder Press
Hearts = Back Extension
Jokers = Run 800 meters

Post times to comments.


Great job Lead!

Go Albert!

Advertisements

2 Responses to “”

  1. Matthew Spittal Says:

    Murph

    1 Mile
    100 Pull ups
    200 Push ups
    300 Squats
    1 Mile

    10-20-30 x 10

    36:37 ish not taking into account my slight jog to the treadmill

    Chris I think Michele is joining Crossfit Dulles…We got Her!!!!

  2. Chris Holt Says:

    For time:
    1 mile Run
    100 Pull-ups
    200 Push-ups
    300 Squats
    1 mile Run

    37:13. Not my best time but great WOD. One of my favorites.

    Congrats on Michele! That’s awesome! CrossFit for life!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: