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