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Crescent City Crossfit – Ignite Metcon Metcon (Time) 4 Rounds for Time: 15 Wallballs (20/14) 30cal Assault Bike 45 Russian Twist 60 Single Unders

Crescent City Crossfit – Ignite Strength Back Squat (4×4) Metcon Metcon (Time) 4 Rounds for Time: 20 Wallballs 300m Run 60 Single Unders

Announcements PLEASE DO NOT FORGET: Transaction fees will be passed on to all invoices beginning January 1st. If you would like to give the gift of fitness please get with Lindsey or simply see Heavyn at the front desk in the afternoon for a promotional $100 gift card. Gift cards will become valid January 1st

Crescent City Crossfit – Ignite Accessory Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Metcon Metcon (3 Rounds for reps) 7min AMRAP 30 Cal Concept 2 Bike 30 DB Push Press — Rest 2min — 7min AMRAP 200m Run 20 Burpees — Rest 2min — 7min AMRAP 250m Row 30 DB Front Squats

Crescent City Crossfit – Ignite Metcon Metcon (3 Rounds for reps) 7min AMRAP 30 Cal Bike 30 DB Push Press — Rest 3min — 7min AMRAP 400m Run 20 Burpees — Rest 3min — 7min AMRAP 30 Cal Row 30 DB Front Squats Accessory Metcon (No Measure) 4 Sets for Quality: 10L/10R SA DB Row

Announcements PLEASE DO NOT FORGET: Transaction fees will be passed on to all invoices beginning January 1st. If you would like to give the gift of fitness please get with Lindsey or simply see Heavyn at the front desk in the afternoon for a promotional $100 gift card. Gift cards will become valid January 1st

Announcements PLEASE DO NOT FORGET: Transaction fees will be passed on to all invoices beginning January 1st. If you would like to give the gift of fitness please get with Lindsey or simply see Heavyn at the front desk in the afternoon for a promotional $100 gift card. Gift cards will become valid January 1st

Crescent City Crossfit – Ignite Metcon Metcon (4 Rounds for reps) Tabata: KB Swings (53/35) -1min rest- Bike Calories -1min rest- G2O w/Plate (35/25) -1min Rest- Air Squat CORE Core II (Time) 3 Rounds for Time: 30 Mountain Climbers 30 Scissors 30 Ab Bikes

Crescent City Crossfit – CrossFit Warm Up (Continued) Metcon Gainz (AMRAP – Rounds and Reps) 18 min AMRAP: 100m Run 15 Power Cleans (115/75#) 200m Run 10 Power Cleans (135/95#) 400m Run 5 Power Cleans (185/125#) Strength Bench Press (4×8)

Announcements PLEASE DO NOT FORGET: Transaction fees will be passed on to all invoices beginning January 1st. If you would like to give the gift of fitness please get with Lindsey or simply see Heavyn at the front desk in the afternoon for a promotional $100 gift card. Gift cards will become valid January 1st