Ionic CrossFit – CrossFit
Happy Birthday Jean Schumacher!
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