IGNITE 210917

Crescent City Crossfit – Ignite

Metcon

Rest 6 Minutes Between each Metcon

A: Metcon (Time)

For Time:

200m Run

50 Russian Twists (2:1)

30 Sit Ups

200m Run

35 Russian Twists (2:1)

30 Sit Ups

200m Run

20 Russian Twists (2:1)

30 Sit Ups

RX: 25#/15#

*Time Cap*

15 Minutes

B: Metcon (3 Rounds for reps)

Complete the Following

3x4min AMRAP:

250m Row

20 Hand Release Push up

Max Reps Burpee Dumbbell Deadlifts

-Rest 90s-

*Suggested Weight*

20#/25#/30#/35#/50#