5 Rounds for time:
400m Run/Row or 1 mile Airdyne
50Ft Bear Crawl
30 Double Unders
(Beginners do 3 Rounds: 30 single JR)
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CrossFit Hold ’em Ab’s (10 Cards)
Spades= Sit Ups
Clubs = Flutter Kicks
Diamonds = Reverse Curl Sit ups
Hearts = Russian Twists w/KB
Jacks= 11 Reps, Queens = 12 Reps, Kings = 13 Reps, Aces = 14 Reps
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