Crescent City Crossfit – Ignite
Metcon
Metcon (AMRAP – Rounds and Reps)
16min AMRAP:
15 Wallballs
100m Run
45 Single Unders
100m Run
15 KB Deadlifts
Strength
Bent Over Row (10-10-10-10)
Use a Weight That You Can Complete 10 Reps With Good Form!
Plank Hold (Time)
Superset Each Set of Bent Over Rows With a MAX Plank Hold