IGNITE 200827

Crescent City Crossfit – Ignite

Metcon

Paint Shop (Time)

For Time:

50 Push Ups

50 Box Step Ups

50 Kettlebell Swings

30 Calorie Row

30 Slam Balls

30 Burpees

Accessory

Shoulder Press (5-5-5)

TEMPO:

3s Overhead Hold

3s Down

Fast Up

(empty bar)

*heaver than 8/13/20