WOD
“Deck of cards”

Hearts…..Wallball

Spades…..Box jumps

Diamonds…..Kettleball swing

Clubs…..Slamballs

Joker…..400m run

Ace = 1 rep
Face cards = 10 reps
Everything else face value
Complete the deck of cards as a group.

Dr. Hugh Black and Dr. George Hart during a Dr. Tabata jump pull-up workout.

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CONGRATULATIONS TO CROSSFIT CHARLOTTE’S AMELIA NEIGHBORS…..BOSTON MARATHON…3:38:46..SWEET TIME!!! AMELIA IS ALSO OUR RUNNING AND ENDURANCE SPECIALIST. CONTACT HER AT CROSSFIT CHARLOTTE AND IMPROVE YOUR RUNNING TECHNIQUE.
WOD
Weighted pull-ups 1-1-1-1-1-1-1 reps
 Rest 5 minutes

500m row
4 rounds tabata pull-ups

3 rounds
Post loads , body weight and reps to comments.

Some people will do anything not to be photographed.

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