1
Dec
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-