Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm UP

800m Row or 25 Cal Bike

Metcon (AMRAP – Reps)

4min Max Effort

Toes 2 Bar
Coach Tip* Choose modification where you can complete 50+ Reps

Metcon (AMRAP – Rounds)

Every 5 minutes for 5 rounds

400m Run

10 Deadlift

8 Bar Facing Burpee

6 Power Clean

4 Bar facing Burpee
Caoch Tip* Run faster than our 800s earlier in the week. Barbell weight should be unbroken for the DL and no more than 2 sets on Power Cleans. Steady on BF burpees will prove to be successful.

Warm-up (No Measure)

Cool Down

coach led stretches