9-4-17 BootCamp – CrossFit Grail

9-4-17 BootCamp


9-4-17 BootCamp

CrossFit Grail – Boot Camp



Warm-up (No Measure)

Coach led game


Metcon (AMRAP – Rounds and Reps)

30min AMRAP

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 = Ab-Mat 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!).
Score is total reps

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