IGNITE 201214

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

50 Single Unders

12 Burpee Slam Ball

16 Box Step Ups

12 Slam Ball Squats
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weight:

(30#/20#)

Strength

Shoulder Press (8-8-8-8)

*Use Barbell or Dumbbells*

-Heavier than last week-

Single Leg RDL (8-8-8-8)

*Use a single Dumbbell or Kettlebell*