IGNITE 201006

Crescent City Crossfit – Ignite

Metcon

The Aftermath (Time)

400m Run

50 Slam Balls

500m Row

40 Slam Balls

400m Run

30 Slam Balls

500m Row

20 Slam Balls

400m Run

10 Slam Balls

Strength

Metcon (Weight)

Complete 4 sets of the Following:

8 Barbell Lunges

10 Push Ups

30 Russian Twists.

-rest as needed-

(Not for time)