14
Sep
IGNITE 210914
Crescent City Crossfit – Ignite
PRIMER
Metcon (No Measure)
ALTERNATING EMOM 9
Minute 1: 30-50 Single Unders
Minute 2: 20 Air Squats
Minute 3: 12 Ring Rows
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete the Following:
4 x 3 Minute AMRAP
4 Renegade Rows
5 Double Dumbbell Snatches
6 Dumbbell Lunges
-Rest 1 Minute-
*Pick Up where you leave off each Round*
-Score is total Rounds and Reps-
.
SUGGESTED WEIGHT:
-35#/30#/25#/20#
-Lunges-
(1:1)
CORE
Metcon (No Measure)
-Class Buy Out-
Tabata:
V-Ups