IGNITE 210217

Crescent City Crossfit – Ignite

Metcon

Metcon (Weight)

ALTERNATING EMOM 18 Minutes:

Even:

30 Single Unders

5 NP Burpees

Odd:

12 Kettlebell Swings
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*Suggested Weight*

16#, 26#, 35#, 53#

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*