IGNITE 200713

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 17mins:

10 Single Arm Kettlebell Deadlifts

8 Push Ups to Toe Tap

10 Single Arm Kettlebell Deadlifts

8 Push Ups to Toe Tap

50 Single Unders

100m Run

Accessory

Skull Crushers (10-10-10)

grab a pair of Dumbbells that you can complete 10 reps unbroken

Barbell High Pull (10-10-10)

choose a weight that you can complete 10 reps unbroken