Spark CrossFit – Surge Bootcamp

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Metcon (Time)

Deck of Death –

Partners will have a deck of cards each. One partner will work at a time, alternating turning over a card and performing the associated movements and reps as follows:

#’s are reps – faces = 10, Aces = 11

Diamonds – Box Jumps

Spades – Pull Ups / Ring Rows

Hearts – Burpees

Clovers – Wall Balls

Jokers = 400 mtr run for both, or 600 mtr row for both