IGNITE 200902

Crescent City Crossfit – Ignite

Metcon

The Contender (AMRAP – Reps)

AMRAP 16mins:

100m Run

3 Kettlebell Swings

3 Jumping Pull Ups

100m Run

6 Kettlebell Swings

6 Jumping Pull Ups

100m Run

9 Kettlebell Swings

9 Jumping Pull Ups

100m Run

12 Kettlebell Swings

12 Jumping Pull Ups

.

.

etc.

Accessory

Barbell Overhead Hold (3x45s Holds )