Ionic CrossFit – CrossFit

Happy Birthday Jean Schumacher!

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Warm-up (No Measure)

Warm Up

100 Dubs or 5 min of practice

Metcon (AMRAP – Rounds)

15min ALT EMOM

Min 1 – 6 Unbroken Squat Cleans

Min 2 – 12/9 Cal row or bike

Min 3 – 9 Unbroken T2B
Coach Tip* Choose weight on Squat cleans that you can complete unbroken every round, as goes for modification on T2B. To get the point for the round the reps have to be unbroken, if you break then you don’t get a point for that round. Max 15 Points. Aim to get all 15 points

100 Sit-ups For Time (Time)

5min CAP
Coach Tip* Build a strong core and the rest of your training will get easier. Push yourself to finish all these reps

Warm-up (No Measure)

Cool Down

Coach led stretch