CrossFit and Personal Training

8 min AMRAP for quality reps:

• 1 bear crawl – post to post
• 10 push ups
• 10 lunges per leg
• 10 banded pull aparts

• Aces – X overhead walking lunge steps (95/65)
• Spades – X ab roll outs
• Clubs – 1 wall walk plus X shoulder taps
• Diamonds – X hollow rocks

Joker – accumulate 2 min sandbag/dball bear hug hold (make it challenging).  Sandbag/dball can be propped on box

X = number on the card

35 min time cap