14
Dec
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
.
.
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*