5
Oct
IGNITE 201005
Crescent City Crossfit – Ignite
Metcon
Metcon (3 Rounds for reps)
2 Rounds of the Following:
AMRAP 2 Minutes:
Wallballs
.
-rest 45s-
.
AMRAP 2 Minutes:
Kettlebell Swings
.
-rest 45s-
.
AMRAP 2 Minutes
Calorie Bike
.
-rest 45s-
Accessory
Chin Over Bar Hold (Time)
Start at top of chin up position and hold for max time.
**score longest time held**
3 attempts at Max holds.
-then-
complete 8 reps of
5s negatives
(use bands if needed)