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Crescent City Crossfit – Ignite Strength Deadlift (4×4) Metcon Metcon (AMRAP – Rounds and Reps) 18min AMRAP: 400m Run 50 DB Hang Snatches 500m Row

Crescent City Crossfit – Ignite Metcon Metcon Metcon (Time) For Time in Teams of 2: 80/60 Calories on ANY Machine 100 Sit-Ups (Resting Partner Will Hold Plank) 100 Double DB Push Press 100 Goblet Squats **Every 2MIN Complete 5 Synchronized Burpees** Accessory Metcon (No Measure) 8min EMOM: Min1 — 15 Banded Glute Bridges Min2 –

Crescent City Crossfit – Functional Fitness Warm up 2 Rounds: 200m Run/250m Row 15 PVC Pass Throughs 10 PVC Around the Worlds 15 PVC Good Mornings 10 PVC Overhead Squats With Empty Bar Go Over Push Press With Coach Metcon Metcon (2 Rounds for reps) 2x7min AMRAP: 30/20 Calorie Row 30 Push Press (75/55#) Max

Crescent City Crossfit – Ignite Metcon Metcon (Time) 3 Rounds For Time: 200m Run 20 Alt Box Step Ups 15 Kettlebell Swings 20 Medball Russian Twists Accessory Metcon (No Measure) 10min AMRAP: 100FT Suitcase Carry (Switch Arms At 50FT) 8/8 Single Arm Z Press 8 Strict Pull-Ups OR Ring Rows*Suitcase Carry is One KB/DB* **Z

Crescent City Crossfit – Functional Fitness Warm up 2min ANY Machine 50FT Hamstring Scoops 50FT Karaokes (Down and Back) 50FT Inchworms w/Up Dog Hold 200m Run 10 KB Deadlifts 10 Goblet Squats 10L/10R SA KB Swings 10 Goblet Squats Weightlifting 15min TIME CAP Back Squat (4×5) . . Ascend in Weight Every Set Suggested %

Crescent City Crossfit – HYROX Endure Warm up 8-50 FT Shuttle Runs (Easy Pace) *sub bike if needed 2 Rounds: 20 Alt Toe Taps to WB 10 Samson Lunges 5 Ground to Overhead with Wall Ball 5 Wall Ball Thruster Endurance Boost (Time) 50-40-30 Cal Bike/Ski/Row Alt DB Snatch Wall Balls -Immediately Into- 800 Meter

Crescent City Crossfit – HYROX Endure Warm up 8-50 FT Shuttle Runs (Easy Pace) *sub bike if needed 2 Rounds: 20 Alt Toe Taps to WB 10 Samson Lunges 5 Ground to Overhead with Wall Ball 5 Wall Ball Thruster Endurance Boost (Time) 50-40-30 Cal Bike/Ski/Row Alt DB Snatch Wall Balls -Immediately Into- 800 Meter

Crescent City Crossfit – HYROX Endure Warm up 8-50 FT Shuttle Runs (Easy Pace) *sub bike if needed 2 Rounds: 20 Alt Toe Taps to WB 10 Samson Lunges 5 Ground to Overhead with Wall Ball 5 Wall Ball Thruster Endurance Boost (Time) 50-40-30 Cal Bike/Ski/Row Alt DB Snatch Wall Balls -Immediately Into- 800 Meter

Crescent City Crossfit – HYROX Endure Warm up 400 Meter Run/ 500 Meter Row or Ski 2 Rounds: 10 Ring Rows 10 KB Swings (Overhead) 10 Goblet Squats 10 PVC Pass Throughs Grip Killer (AMRAP – Reps) 800 Meter Farmer Carry (70#/53#) *Every Break = 20 Wall Balls -Then- 3 Rounds: 20 Cal Row/Ski 15

Crescent City Crossfit – HYROX Endure Warm up 400 Meter Run/ 500 Meter Row or Ski 2 Rounds: 10 PVC Pass Throughs 10 Ring Rows 10 Scap Pull Ups 10 KB Swings (Overhead) 10 Goblet Squats Grip Killer (AMRAP – Reps) 800 Meter Farmer Carry *Every Break = 20 Wall Balls -Then- 3 Rounds: 20