IGNITE 201216

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

500m Row

12 Wallballs

5 Devils Press

12 Knee RIses

*500m = 5 reps*
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SUGGESTED WEIGHT:

#15, #20, #25, #30

Strength

Back Squat (10-10-10)

Use dumbbells or barbell

*heavier than last week*

Dumbbell Bench Press (10-10-10)