033120

CrossFit Beyond Parallel – CrossFit

Metcon

Metcon (Time)

Deck Of Cards Tuesday!

cards 1-10(do the movement that goes with the suit and reps on the card)

Hearts- chair dips

Diamonds- goblet squats(backpack, DB or KB) (FS at 95/65 can be subbed)

Clubs- v ups or tuck crunches

Spades – renegade row or SA row if you only have 1 DB or KB. Reps will be on each arm

Jacks and queens – 200m or :40 run

kings and Aces – 3 burpee samplers

NO JOKERS

Accessory

Warm-up (No Measure)

Biceps, Triceps and abs

Use any objects you have

4 sets

10 curls

10 tricep ext over head

10 weighted sit ups