12
Apr
IGNITE 200608
Crescent City Crossfit – Ignite
Metcon
The Contender (AMRAP – Reps)
AMRAP 16mins:
100m Run
3 Kettlebell Swings
3 Jumping Pull Ups
100m Run
6 Kettlebell Swings
6 Jumping Pull Ups
100m Run
9 Kettlebell Swings
9 Jumping Pull Ups
100m Run
12 Kettlebell Swings
12 Jumping Pull Ups
.
.
etc.
continue to add 3 reps to movement until the workout is complete!
Strength
Bent Over Row (10-10-10)
use a weight that you can complete 10 reps with good form!
Barbell Overhead Hold (3 sets of 45s Holds )
just a little bit of weight!