11/19 WOD – Deck of cards

CrossFit Lehi – CrossFit Class

View Public Whiteboard


(No Measure)

Roll out – 5 mins

Dynamic stretching w/ Coach

Classic Dodge Ball – 10 minutes


1: Rope Climb (2 climbs of up to 15 ft.)

2: Glute-Ham Raises (1 set of up to 10 reps (maximum!))


Metcon (Time)

Deck of Cards Game

Two teams compete to finish their card deck first. Both teams draw one card at a time, and all team members must complete the exercises indicated on the card before drawing another card.

Hearts = Sit ups

Clubs = Box step ups (24/20)

Spades = Air squats

Diamonds = Push ups

Face cards = 10 reps

Aces = 12 reps

Joker: 15 burpees (give to the other team to complete)

15 min time cap.