Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
200m Row
5/5 DB Bent over Row
5/5 DB Row
Front Squat (5 x 3 @ 85%)
Metcon (Time)
For Time (20min)
15 Power Snatch Buy in
2 Rounds
15 Bar Facing Burpees
15 Pull ups
15 Power Snatch Cash out
Coach Tip* Make barbell Challenging but should still complete reps in no more than 3 sets. A Steady grind to the BFB will prove to be successful. Modification on pull ups should have you complete them in no more than 5 sets. Make them challenging, i am giving you extra time to get better at them. Use it and have some fun.
Warm-up (No Measure)
Cool Down
Coach led stretch