30
Jun
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