Bonita Bootcamp, Ionic CrossFit – CrossFit

Warm-up (No Measure)

Warm UP

100 Dubs

Back Squat (2RM Then 90% of 2RM for 3×2)

Record the 2RM

Metcon (AMRAP – Reps)

10min Ascending AMRAP

35 Dubs

2 Power Snatch

2 Overhead Squats

Coach Tip* Dont spend more than 1 minute per round working on dubs. If 1 minute elapses and you still havent gotten 35 dubs move on to PS. Weight on barbell can be moderately heavy but one should be able to do 8 reps unbroken of PS and OHS at desired weight.

Warm-up (No Measure)

Cool Down

Pigeon, Scorpion, Square