IGNITE 210212

30
Apr

IGNITE 210212

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

500m Row

15 Double Dumbbell Hang Snatches

15 Dumbbell Front Squats
.

.

*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 (1-1-1-1)

complete 4 sets of:

200ft carry

(200ft = 1 rep)