21 Oct /0 Comments/WOD Workout of the Day – October 21 2017 LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees Clubs = wall ball AMRAP, Burpees, CrossFit, CrossFit Opus, CrossFit Opus Hamilton Ontario, Gymnastics, Press, Pull ups, Strength Endurance, wall balls