IGNITE 040422

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

For Time:

50 Pull-ups

400m Run

21 DB Thrusters

800m Run

21 DB Thrusters

400m Run

50 Pull-ups
*Scale Pull-Ups to Ring Rows OR Jumping/Banded Pull-Ups*

**800m Run = 1000m Row or 1600m C2**

CORE

Core III (Time)

3 Rounds:

10 Hollow Rock

10 Superman

1 Minute Plank