CrossFit PPG – CrossFit
Metcon (AMRAP – Reps)
Metcon (AMRAP – Rounds)
Teams of 2, 1 deck of cards, 20 min on the clock.
One member of each team pulls a card and performs the exercise and number of reps shown on the card.
Spade- Sit-ups
Club- Air Squat
Heart- Push-up
Diamond- DU (2 to 1 singles)
1-10 face value reps
Jack- 12 reps
Queen- 14 reps
King- 16 reps
Ace- 20 reps
Jack- entire team runs a 400
Team members can jump in to help, if needed. No counting, just 20 min of good old fashion sweating to feel better.