CrossFit Kids today 10 am
Open Gym Saturday 830-1030 am
WARM UP
4 Min Run, Row or Bike
2 Rds
10 Roll Ups
5 Strict Pull Ups
20 Mtn Climbers
Dynamic Stretch
STRENGTH
12-15 Minutes to practice DB Snatch
10×3 Reverse Hyper
WOD
For Time with a partner:
Go through a Deck of Cards completing the number reps indicated on the cards.
Hearts – Slamball 40/30
Diamonds – Medball Cleans 20/14
Clubs – T2Rings
Spades – DB Squat Snatch 35/20 (Alternate Arms Optional)
Joker – 20 Sandbag Cleans 120/100
Aces = 11 Reps
Face Cards = 10 Reps
UGOIGO Format
