Pioneer Day WOD

CrossFit Lehi – CrossFit Class

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Warm-up

(No Measure)

Classic Dodge Ball – 10 minutes

Skill/Strength

Metcon (Distance)

Pioneer Handcart Pull (45/25)

WOD

Metcon (AMRAP – Reps)

Deck of Cards 20 Minute AMRAP

Hearts = Sit ups
Clubs = Hand release push ups
Spades = Air squats
Diamonds = Wall balls

Face cards = 10 reps
Aces = 12 reps

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

Score = total number of cards completed by the team in 20 minutes.