9
Jun
IGNITE 210608
Crescent City Crossfit – Ignite
Metcon
Metcon (AMRAP – Reps)
AMRAP 8 minutes:
500m Bike
10 Dumbbell Hang Squat Cleans
.
-Rest 3 Minutes-
.
AMRAP 8 Minutes:
250m Ski
10 Dumbbell Hang Squat Cleans
*score is total reps combined for each AMRAP*
.
.
*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