17
Sep
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#