IGNITE 200907

Crescent City Crossfit – Ignite

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
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HOT SHOTS 19 (IGNITE)

6 Rounds for Time:

30 Squats

19 Dumbbell Power Cleans

7 Strict or Row Pull Ups

400m Run