IGNITE 200812

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

250m Row

10 Dumbbell Thrusters

6 Banded Strict Pull Ups
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Scaling Options:

Jumping Pull Ups

Accessory

Metcon (Weight)

3 sets of the Following:

45s Wall Sits

-rest 1min-

(grab a weight!!!)