12
Oct
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*
Strength
Metcon (Weight)
Complete 4 sets of the Following:
10 Plank Reach Outs
10 Seated Dumbbell Clean and Press
10 Slam Ball
-rest 90s between sets-
**score is weight on DB clean and press**