Ionic CrossFit – CrossFit
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