IGNITE 210621

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

For Time:

30-20-10-20-30

Hand Release Push Ups

SumoDeadlifts

Box Step Overs
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SUGGESTED WEIGHT

65#, 75#, 85#, 95#

Strength

Alternate exercises between each set.

Week 3

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

5-10lbs heavier than last week

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

Dumbbell Pull Overs (10-10-10)

Choose a weight that you can complete 10 reps unbroken