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Deck of Cards (Sandbags)

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CrossFit Spokane – CrossFit

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Warm-up

1-2 rounds (10 each)

200m run

pass through

pvc OHS

push up

situp

ring row

Samson stretch

Workout

Metcon (Time)

Deck of Cards (Teams of 2-4 people)

heart – push up

spade – sit up

diamond -squat

club – ring row

ace – 4 sandbag floor to shoulder (per person)

Joker – 200m sandbag carry
Reps can be done by anyone on team.

Sandbag carry can be done by anyone.