Monday 4 July WOD


HAPPY JULY 4TH  

FOR TIME:

Take a deck of cards, shuffle. Face cards are 10 reps, Aces are 11 reps, and numbered cards are face value. Flip each card and perform the movement and the number of reps specified. Cycle through the whole deck.

Hearts – pushups
Diamonds – situps
Spades – squats
Clubs – dips
Jokers – 25 burpees

Post your time to the comments.

For dips, perform between two chairs (same as you would do on the parallettes)

* * *

CrossFit HQ WOD:

Morrison

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

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2 Responses to Monday 4 July WOD

  1. Melissa says:

    26:40 🙂

    Wishing everyone a happy and safe 4th of July!!

  2. Rey says:

    Visiting family in Cali. Took my rope with me.

    Annie – 9:49

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