15
Sep
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