Shuffle a standard deck of card and get ready to deal one card at a time.
Clubs = Dumbbell Clean - alternate right and left side Diamonds = Thrusters Hearts = Pushups Spades = Push Press - pvc or OLY bar
Turn over a card and perform that # of reps of the exercise for that suit. Continue turning cards, with no rest between exercises, until the deck is done. When a joker appears, do 10 burpees.
Scaling - Aces = 1 for beginners and 11 for experienced CrossFitters. Also, turn two or three cards face up slide them in the middle and/or 3/4 down in the deck. When these cards show, take a 30-60 second rest before continuing on.
Do maximum reps of each of the following exercises with no rest in between. After completing all four, rest 3 minutes and do one more round. Rest 3 minutes and do a third round.
Pullups Pushups Situps Squats
There is no time limit. There is no rest/break during a set. This differs from max rep sets that allow you to hang from the bar or hold the top of a pushup for a second or two before continuing. You stop counting once you have even the slighest pause.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to Comments.