IGNITE 201201

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

7 Burpee Dumbbell Deadlift

14 Dumbbell Hang Power Clean

21 Box Jumps

*Suggested Weight*

*15#, 20#,25#,30#*
.

Choose a height or Plate that you can complete 21 Jumps.

CORE

Metcon (No Measure)

Complete 3 Sets of the Following:

Max Chin Over Bar Hold

50 Flutter Kicks (2:1)

-rest as needed between each set-