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!