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)