Prototype Training Systems (CrossFit Prototype) – CrossFit

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Work off the Deck of Cards (Time)

The rules are simple, You and your partner will be given a deck of cards. You’ll shuffle your deck of cards so they are in no particular order. You will draw a card from the top of your deck and perform the reps and movement based off the card you drew.

Hearts = Burpee’s (because we love them)

Spades = American KB swings 53/35# (70/53#)

Diamonds = T2B

Clubs = Deadlifts 135/95# (185/125#)

Jokers = 2k row Row

*you and your partner will each perform the reps and can’t draw a card until you’ve both finished you RX amount of reps.

* The workout ends when you’ve gone through the deck of cards