12-02-2016 "Deck of Cards"

New Website: www.crossfit-yelm.com

Today is Open gym all day this means that during any class time you make up a WOD that you missed or do a Strength.

CLOTHING ORDERS ARE DO TODAY AS WELL AS PAYMENT!!!!!

Warm-up:
Partner twists with a wallball x10 each way
Partner squats with wallball between x10
Partner Wheel barrow 25 feet then switch back


Metcon: Partner WOD
Deck of Cards

Each Numbered card is face value, Aces are 11 reps and face cards are 10 reps
Joker is carry your partner 100 feet

Your partner does one card you do the next card.


Hearts= Push-ups
Spades= Box Jumps
Diamonds= Sumo Deadlift High Pull with KB
Clubs= Walking Lunges



CrossFit Yelm