IGNITE 210721

21
Jul

IGNITE 210721

Crescent City Crossfit – Ignite

Metcon

Metcon (Time)

For Time:

400m Run

30 Slamballs

10 Ring Rows

300m Run

20 Slamballs

20 Ring Rows

200m Run

10 Slamballs

30 Ring Rows

400m Run

RX: 30#/20#
.

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Feet elevated on plate for ring rows.

Strength

Rest 2 Minutes bewteen each set

Back Squat (8-8-8-8)

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