Crossfit North Cloud – CrossFit
Metcon
Deck of Cards RX+ (AMRAP – Reps)
1 min on one minute off for 30 minutes:
Spades: American KB Swing RX+ 70/53 53/35
Clubs: Goblet Squats RX + 70/53 53/35
Hearts: Pull-ups
Diamonds: Burpees
Aces: Walking Lunges
Deck of Cards (AMRAP – Reps)
1 min on one minute off for 30 minutes:
Spades: American KB Swing RX+ 70/53 53/35
Clubs: Goblet Squats RX + 70/53 53/35
Hearts: Pull-ups
Diamonds: Burpees
Aces: Walking Lunges
**A deck of cards will be placed in a box for athletes to chose from each round.**
**All athlete take a card…DO NOT PUT IT BACK UNTIL ALL CARDS HAVE BEEN DRAWN**
**Whatever suit the card is, that is the exercise the athlete will do for 1 minute**
**Jokers are athletes choice**
**After the minute, write down your reps, then go draw a new card**
Deck of Cards RX+ (AMRAP – Reps)
1 min on one minute off for 30 minutes:
Spades: American KB Swing RX+ 70/53 53/35
Clubs: Goblet Squats RX + 70/53 53/35
Hearts: Pull-ups
Diamonds: Burpees
Aces: Walking Lunges
crossfitnorthcloud.com 