12
Feb
IGNITE 210212
Crescent City Crossfit – Ignite
Metcon
Metcon (AMRAP – Reps)
AMRAP 10 minutes:
500m Bike
10 Dumbbell Hang Squat Cleans
.
-Rest 3 Minutes-
.
AMRAP 10 Minutes:
250m Ski
10 Dumbbell Hang Squat Cleans
*score is total reps combined for each AMRAP*
.
.
*Suggested Weight*
15#, 20#, 25#, 30#
Strength
Single Arm Dumbbell Press (10-10-10-10)
*use a moderate weight to complete 10 reps each arm with good form*
Farmer’s Carry (2-2-2-2)
complete 4 sets of:
200ft carry
(200ft = 2 Reps)