IGNITE 201016

16
Oct

IGNITE 201016

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

10 Calorie Row

12 Burpees

14 Dumbbell Thrusters

16 Slam Ball
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Choose a weight that you can complete 14 Thursters unbroken:

Accessory

Metcon (Weight)

Complete 4sets of the Following:

50ft Bear Crawl

100ft Uneven Kettlebell carry

Inverted Barbell Row
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https://www.youtube.com/watch?v=l_jvOTSVu8w