Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

For Time:

30 Plate Jumps

7 100ft Farmers Carry

30 Plate Ground to Overhead (25#/10#)

30 Plate Jumps

5 100ft Farmers Carry

30 Plate Ground to Overhead (35#/15#)

30 Plate Jumps

3 100ft Farmers Carry

30 Plate Ground to Overhead(45#/25#)

Farmers Carry Weight:

26#, 35#, or 53#
.

.

Choose 1 Weight for all Farmers carries.

Accessory

Metcon (No Measure)

Complete 4 sets of the Following:

20 Single leg Squats (10L, 10R)

20-45s Plank Holds

-rest 1min-