IGNITE 210212

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Reps)

AMRAP 10 minutes:

500m Bike

10 Dumbbell Hang Squat Cleans

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-Rest 3 Minutes-

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AMRAP 10 Minutes:

250m Ski

10 Dumbbell Hang Squat Cleans

*score is total reps combined for each AMRAP*
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*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)