CrossFit Grail – CrossFit & Boot Camp
Warm-up (No Measure)
Coach Led Game
Metcon (AMRAP – Rounds and Reps)
Draw cards from a standard 52 card deck plus 2 jokers.
Each card you draw tells you what exercise to do and how many reps you must complete.
Card values = reps (face cards = 10, Aces = 15)
Suits tell which exercise.
Hearts = Push-Ups
Diamonds = Weighted Sit-Ups
Clubs = Squats
Spades = Burpees
Jokers = 400M Run
Work your way through the entire deck, for time. Go as fast as you can (with good form!).
Situps can be done with slam ball or med ball, 20/15#