IGNITE 200617

17
Jun

IGNITE 200617

Crescent City Crossfit – Ignite

Metcon

Metcon (3 Rounds for reps)

-Workout 1-

AMRAP 12 Minutes:

10 Calorie Bike

10 NP Burpees

30 Singles

.

-rest 3mins-

.

-Workout 2-

AMRAP 8 Minutes:

7 Calorie Bike

7 Burpees

20 Singles

.

-rest 3mins-

.

-Workout 3-

AMRAP 4 Minutes:

5 Calorie Bike

5 Burpee to Plate

10 Single Unders
.

.

NP= No push up

Strength

Dead Hang (Time)

3 sets of MAX TIME in a Dead Hang

.

Score is longes time held!

Farmer’s Carry (2x300m Walk)

.

.

choose a weight that you can carry for 200m without dropping!

NO RUNNING!!