IGNITE 210205

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

7 Wallballs

30 Single Unders

200m Row

RX: 20#/14#

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)