IGNITE 200703

Crescent City Crossfit – Ignite


The Drop Off (Time)

For Time:

-Buy In-

2000m Bike


5 Rounds:

21 Hanging Knee Raises

15 Double Dumbbell Snatches

9 Box Jumps

-Buy Out-

2000m Bike

*TIME CAP 20 Minutes**


Metcon (AMRAP – Rounds and Reps)

AMRAP 7mins:

20 Tuck Ups

20 Superman Raises

20 Russian Twists

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