9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 7/21/16

July 21, 2016

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- King George – CrossFit

Metcon (Time)

“Deck of Cards”

Number represents repetitions (Face cards = 10)

Suit represents the movement.

Hearts = AbMat Sit-Ups

Diamonds = Goblet Squats (53/35)

Spades = Kettlebell Swings (53/35)

Clubs = Burpees

Jokers = 200 m run

Cards are flipped over one at a time.

Entire class completes the repetitions before flipping the next card.

Score is the time it takes your class to make it through the deck!

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