IGNITE 200824

Crescent City Crossfit – Ignite

Metcon

Red Knox (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-Buy in-

200m Bike

-then-

250m Row

20 Sit Ups to Press

15 Air Squats

10 Burpees

Accessory

Metcon (No Measure)

Ring Row or Pull Up Negatives

Complete 5sets of 5 Reps

Tempo 3s Down