24
Aug
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