IGNITE 210630

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

3 Rounds for Time:

15 Dumbbell Clean and Jerk

20 Jumping Pull Ups

250m Row

15 Dumbbell Clean and Jerk

20 Hand Release Push Ups

250m Row
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Suggested Weight:

20#/25#/30#/35#

Accessory

Metcon (Weight)

Alternating EMOM 8 Minutes:

Minute 1: 7 Sumo Deadlifts

Minute 2: 40 Flutter Kicks
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choose a moderate weight that you can complete 7 reps unbroken