IGNITE 200804

Crescent City Crossfit – Ignite


Metcon (8 Rounds for reps)

8 Sets of the Following:

30s On 10s Off:

Double Hang Dumbbell Snatch

Jump Lunges

NP Burpees

Goblet Squats

-rest 1minute-


All 4 movements will be done each set. Make sure your transitions are quick every 10s going into the next movement.


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