Prototype Training Systems (CrossFit Prototype) – CrossFit
Dude Sweet (Time)
Deck of Cards workout
Hearts = WBS 20/14#
Diamonds = Power Cleans 115/75#
Spades = Sit up
Clubs = Jump Squats
Joker = 50 Cal Echo Bike
*with a partner go through the entire deck of cards and Partition reps however you’d like
*jacks = 11 reps
*Queens = 12 reps
*Kings = 13 reps
*Ace = 14 reps