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March 9, 2017

December 19, 2014


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| Categories: Train



1) 15 minutes to work up to your heaviest set of 3 Snatch Grip Behind the Neck Push Press

2)  4×8 Pendlay Rows @ AHAP, rest 60 seconds


Partner workout: Deck of Cards

Time: 20 min

Hearts = Wall Balls (20/14)
Diamonds = Pullups
Clubs = KB Swings (52/35)
Spades = OVH Walking Lunges (45/25)
Joker = 1000m Row

Each team will get their own deck of cards. Pick a card from deck, complete all of the reps from that card, pick new card… continue until the 20 min time cap.  The value of each card is tripled.  For example, if you and your partner pick an Ace of Spades then as a team you have to complete a total of 33 OVH Walking Lunges.  You and your partner may split the work up anyway you’d like, but you must move through the cards 

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North Raleigh Crossfit Created by Cardinal Group Marketing
North Raleih Cross Fit