Card Game:
Hearts: Sit ups
diamonds: back extensions
Spades: OHS 45/65
Clubs: virtual shoveling 55/75
red joker: 400m run backwards
black joker 200m tire drag

Partner 20 min AMRAP
10 SDLHP (each person) 55/75#
10 jump partner jumps
10 barbell twists
10 partner burpees

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up (deadhang for extra credit!!)
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up(ghd for extra credit!!)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Back Squat:  5 x 3 (5 sets of 3 reps)

then

3 Rounds:

• 12 Wall Ball (14lbs./20lbs.)
• 12 Toes-to-Bar

4 Rounds:

• 10 Kettlebell Swings (36lbs./53lbs.)
• 20 Box Jumps (20″/24″)
• 30 Push Press (45lbs.65lbs.)
• 40 Air Squats

7 Rounds

• 7 Deadlift (155lbs./225lbs.)
• 7 “L”-Pull-Ups

(Bear Complex Style)

5 Thrusters

5 Back Squats

Must pass bar to partner without letting it hit the ground. If it does, rep count starts over.

Each team must complete 20 rounds before moving on to the partner run.

200m run with 45/25# plate overhead, one partner doing the work at a time alternating as needed.

30 Partner Wall-ball tosses, never letting the ball hit the ground! If you do then your rep count starts over.

Partner 1000m row.

40 KB Swings, one partner working at a time, never letting the KB hit the ground, or rep count starts over.

Burpee broad jumps 50reps one partner working at a time
50 Partner Sit-ups throwing ball to each other

5 rounds for time:
7 Toe to bar pullups
11 Slam Balls
15 Vertical Jump to Target
Thanks to Crossfit East Decatur for this fun one!!

4 Rounds:
30 Weighted Lunges
20 Mountain Climbers
10 Handstand Shoulder Taps
5 OHS 95/135#

3 Rounds

• 5 Push Jerks (95lbs./135lbs.)
• 10 Back Squat (95lbs./135lbs.)
• 15 Knees-to-Elbows
• 20 Double-Unders