IGNITE 201019

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

3 Rounds For Time:

500m Row

30 Sit Up to Press

50 Mountain Climbers (1:1)

30 Kettlebell Swings
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for sit ups to press, choose either 10# or 15# plate

Accessory

Metcon (Weight)

Complete 4 sets of the following:

30s Wall sits

10 Weighted Step Ups

20 Plank Reach Outs