Ionic CrossFit – CrossFit
Happy Birthday Kevin Brown
Warm-up (No Measure)
Warm Up
3x
200m Jog or 300m Row
10 Puh ups
Bench Press (5 x 4 @ 80-85% Superset 5 3 sec negative Push ups)
Metcon (AMRAP – Rounds and Reps)
8min AMRAP
8 Hang Power Clean
8 Front Squats
32 Dubs
Coach Tip* Yesterday was about capacity today is about Max output in short amount of time. Make Barbell Moderately light and move through a couple rounds unbroken. Aim to finish 4+ Rounds
Warm-up (No Measure)
Cool Down
Coach Led Stretches