IGNITE 201014

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Dumbbell Push Press

12/10 Calorie Bike

7 Double Dumbbell Hang Snatch
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Choose a pair of Dumbbells that you can complete 10 reps of push press unbroken

Accessory

Alternate Exercises Between Each Set

Metcon (3 Rounds for weight)

3 Rounds of the Following:

10 Standing Barbell High Pulls

10 Single Leg Kettlebell Deadlifts

10 Dumbbell Rows
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Log weight for each movement for total weights combined.