3.21.19

Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

Dubs Practice

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

Record 2RM

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Box Jumps

10 Cal row/Bike

10 Wallballs

10 Burpees
Coach Tip* Light Body Weight movements aim to score 5+ rounds completed

Warm-up (No Measure)

Cool Down

Cow Face, Scorpion, Couch Stretch