Crescent City Crossfit – Ignite
Metcon
Metcon (3 Rounds for reps)
AMRAP 7 Minutes
30 Step Ups
30 Plate Ground to Overhead
Max Cal Row
–Rest 3Minutes–
AMRAP 5 Minutes
20 Step Ups
20 Plate Ground to Overhead
Max Cal Row
–Rest 2Minutes–
AMRAP 3 Minutes
10 Step Ups
10 Plate Ground to Overhead
Max Cal Row
Strength
Bent Over Row (4×10)
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Superset Each Set of Bent Over Rows With a MAX Plank Hold
