Thursday’s WOD

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Level 1 Fitness Class @ 7AM open to regular CrossFit athletes. Barbell Class is on Tuesday an Thursday at 6PM.

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Warm-up

W12: 2 Rounds Med-ball Partner Toss (No Measure)

5 Overhand

5 Underhand

5 Left side

5 Right Side

5 Front Squat

*should be a good distance between you and your partner.

WOD

Metcon (Time)

Cards are in file cabinet in store (5AM). Each team should be able to have their own deck. Shuffle and go through whole deck. Take out Jokers!

“Partner Deck of Cards”

C2:

Spades – Goblet Squats (53/35#)

Diamonds – Sit-ups

Clubs – Kettlebell Swings (53/35#)

Hearts: Reverse Lunges

Aces: 1 pass on rink Sleds

C3:

Spades – Goblet Squats (35/27#)

Diamonds – Sit-ups

Clubs – Kettlebell Swings (35/27#)

Hearts: Reverse Lunges

Aces: 1 pass on rink sleds

C4:

Spades – Goblet Squats (27/18#)

Diamonds – Sit-ups

Clubs – Kettlebell Swings (27/18#)

Hearts: Reverse Lunges

Aces: 1 pass on rink Sleds

Each card value = reps (5 of Heart = 5 reps)

Face Cards (jack, queen, king) = 10 reps

Aces = 15 reps