WOD 190904

Crescent City Crossfit – Ignite

Strength

Back Squat (EMOM 8 Minutes)

Complete 4 Reps every minute on the minute for 8 minutes. Choose a weight that you can complete 4 reps with good form

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

7 Calorie Bike

14 Dumbbell Hang Cleans

21 wall Balls

*Suggested Weight*

DB: 50#/35#/20#

WB: 20#/14#/10#

Accessory

Metcon (No Measure)

2 Rounds Not For Time:

50 Mountain Climbers (1:1)

20 Push Ups to To Tap