IGNITE 200914


IGNITE 200914

Crescent City Crossfit – Ignite


Bondy (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

6 Pull Ups

11 Burpees

24 Sit Ups
Dedicated to Sapper Elijah Bond from Havant, who was a member of a team conducting an engineer reconnaissance task in the Deh Adham Khan region of Nahr-e Saraj (North) in central Helmand, on 6 December 2011, when he was injured in a blast from an improvised explosive device.

His colleagues provided immediate first aid before he was evacuated by helicopter to the military hospital in Camp Bastion, where he received further medical attention. He was then flown under the care of a Critical Care Air Support Team to the Queen Elizabeth NHS Hospital in Birmingham where, on 8 December, 2011, he died of his wounds.


Metcon (No Measure)

3 Rounds of:

1 minute Russian Twist

-rest 15s-

1 minute Wall Sit

-rest 1min-