CrossFit Slake – CrossFit

View Public Whiteboard


Metcon (Time)

Deck of Cards(35 min cap)

Teams of 3-4

Ace-400m run

Spade- plate sit ups

Hearts- hand release push ups

Clubs- KB, DB or Air Squats

Diamonds- Floor Touch Jumps
Flip over a card and complete the reps according to the movement listed. Each partner has to complete the amount of reps the card shows before flipping over the next card.

Example: if you flip over a 9 of diamonds, each person has to do 9 hand release push ups before flipping the next card. All teammates can work at the same time.

* If your team finishes before the time cap, join another team.