IGNITE 210607

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

3 Rounds for Time:

30 Wallballs

30 Box Jumps

400m Run

RX: 20#/14#
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stack plates or use a low box as needed.

Strength

Alternate exercises between each set.

Step Back Lunges (Back Rack) (6-6-6)

*choose a light to moderate weight and complete 6 reps on each leg*

Dumbbell Pull Overs (12-12-12)

Choose a weight that you can complete 12 reps unbroken