Nov 2nd BYOP

2
Nov

Nov 2nd BYOP

CrossFit Black Box – CrossFit

Metcon

Metcon (Time)

In Teams of 2:

Using a Deck of Cards, complete the entire deck using the following scheme:

Complete the number of reps that the card drawn indicates.

J=11

Q=12

K=13

A=14

Joker=400m Run

Hearts=Burpees

Diamonds=Hanging Knee Raises or T2B

Clubs=Kettlebell Swings, 53/35

Spades=Box Jumps, 24/20″

Competitor

Metcon (Weight)

5 Supersets:

6-8 Seated Strict Shoulder press (set bar at forehead height on safety arms)

30 Second Handstand Hold on Wall

1 Peg Board Ascent (or max effort static hold w/arms at 90 degrees)

Metcon (Time)

5 Rounds for time:

20/15 Calorie Assault Bike

100ft Sled Push, 4/3x45lb plates

3 Rope Climbs