Dec 4, 2014

12-5-14 Rosemary's b-day WOD

Deck of Cards

Burpees
Sit ups
Box jumps
Kettle bell swings

Each suit represents a movement. Card draw tells what movement and how many reps. Joker is wild. Coaches choice.

Challenge: tabata overhead stationary lunges w/slam ball. 20/30#
Posted by CrossFit Mt. Adams at

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