IGNITE 210204

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes:

5 Assault Bike Calories

10 Dumbbell Hang Cleans

15 Air Squats

*Suggested Weight*

15#, 20#, 25#, 30#, 35#*

CORE

Metcon (Weight)

Complete 4 Sets of the Following:

30s Sit Up Hold

12 Kettlebell Plank Drags

-rest as needed-