IGNITE 210527

Crescent City Crossfit – Ignite

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

40 Mountain Climbers (1:1)

20 Slamball Squats

10 Kettlebell Swings

RX: 30#/20#

*every 2 minutes stop and do 4 No Push Up burpees*
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Suggested weight:

18#, 26#, 35#, 53#

Strength

Back Squat (8-8-8)

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