IGNITE 210608

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 minutes:

500m Bike

10 Dumbbell Hang Squat Cleans

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-Rest 3 Minutes-

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AMRAP 8 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

Alternate exercises between each set

Single Arm Dumbbell Press (10-10-10-10)

*use a moderate weight to complete 10 reps each arm with good form*

Deadlift (8-8-8)

Complete 3 sets of 8 deadlift reps