Omnis CrossFit Daily WOD

Omnis CrossFit – CrossFit

Deck of Cards (AMRAP – Reps)

Deck of Cards

30 seconds of work following by 30 seconds of rest for 25 rounds (during rest is when coach flips over next card in the deck)

Spades = Goblet Squats (53/35)

Hearts = Box Jumps (24/20)

Clubs = KB Swings (53/35)

Diamonds = L Raises

Joker = 10 Burpees

# of reps = number on card

Jack = 10 reps

Queen = 15 reps

King = 20 reps

Ace = 25 reps

Scores = total number of reps completed during entire amrep

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