IGNITE 210216

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Reps)

AMRAP 14 Minutes:

7 Hanging Knee Raises

3 Double Dumbbell Hang Snatch

7 Hanging Knee Raises

6 Double Dumbbell Hang Snatch

7 Hanging Knee Raises

9 Double Dumbbell Hang Snatch

7 Hanging Knee Raises

12 Double Dumbbell Hang Snatch

etc……

*continue adding 3 reps to the Hang Snatches until the AMRAP is finished*
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*Suggested Weight*

20#, 30#

CORE

Metcon (No Measure)

Complete 4 Sets of the Following:

20 Side Plank Twists

20 Hollow Rocks

-rest as needed-