IGNITE 191204

Crescent City Crossfit – Ignite

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

Accessory

Metcon (No Measure)

3 Rounds NOT For Time:

10/10 DB Row

60sec Plank Hold

30sec Hollow Hold