Bonita Bootcamp, Ionic CrossFit – CrossFit

Happy Birthday Coach Jeff!

Warm-up (No Measure)

Warm Up

30 Cal Row/ 20 Cal Bike/ 800m Jog

Metcon (No Measure)

Pull Ups Skill(C2B, Bar MU, Ring MU)
Coach Led Drills

Metcon (AMRAP – Rounds and Reps)

20min AMRAP


10 Hang Power Clean

10 Lateral Burpee over bar

200m Run
Coach TIp* Weight on barbell should be challening but able to do first 2 rounds unbroken on each movement. Focus on good form and the speed will follow. Aim to finish 4+ Rounds

Warm-up (No Measure)

Cool Down

Lat Stretch, Arm Pretzel, Cactus