IGNITE 210714

14
Jul

IGNITE 210714

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

20 Box Jumps

500m Bike

10 Dumbbell Hand Cleans

10 Dumbbell Push Press

*Suggested Weights*

20#/25#/30#/35#/40#
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Scaling Options:

Use low box or stack plates for box jumps

Strength

Alternate exercises between each set.

Back Squat (8-8-8)

Work to a moderate weight and complete 3 sets of 8 reps

Sit-ups (3 x 30-45s Max Reps )

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Complete 3 sets of 30-45s of max reps sit ups