IGNITE 201012

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

5 Rounds For Time:

400m Run

10 Burpee Dumbbell Deadlifts

20 Push Ups

30 Air Squats

*Choose a Weight that you can complete 10 BDLs without dropping*

Accessory

Alternate Exercises Between Each Set

Metcon (Weight)

Complete 3 sets of the Following:

10 Plank Reach Outs

10 Seated Dumbbell Clean and Press

10 Slam Ball
**score is weight on DB clean and press**