IGNITE 191108

Crescent City Crossfit – Ignite

Strength

Barbell Step Ups (8-8-8-8)

Choose a height that will keep knee at 90 degrees when completing each rep
Sub for Dumbbells.

(8 reps each leg)

Metcon

Metcon (4 Rounds for time)

4 Rounds each for Time:

12 Dumbbell Jump Squats

15 Slam Ball

400m Run

–2 min Rest–
.

.

Modify distance if needed.