IGNITE 210210

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

5 Rounds For Time:

18 Hang Snatches

20 Air Squats

400m Run

16/12 Calorie row
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*Suggested Weight*

15#, 20#, 25#, 30#

Accessory

Weighted Lunges (12-12-12-12)

Hold in the suitcase carry position and complete walking lunges.

Chin Up Lowers (4-4-4-4)

1s Hold at Top

3s Descent

*use bands if needed or scale to ring rows*