Crescent City Crossfit – Ignite
Metcon (AMRAP – Rounds and Reps)
12 Alternating Dumbbell Snatches
100ft Bear Crawl
Alternating Dumbbell Shoulder Press (10-10-10)
Start with arms extended overhead then being alternating reps for each arm.
*10 reps each arm*
Metcon (No Measure)
Ring Row Negatives:
Start with arms extended then pull rings to chest, descend for 4s before next rep.