Ionic CrossFit – CrossFit

Teamzy Thursday!

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Warm-up (No Measure)

Warm Up

800m Jog

Metcon (Time)

Partner Metcon (30 min)

For Time

80 Wallballs

80 Box Jumps

80 sit ups

80 KBS

80 Burpee

80 Step ups with 10lb plate over head

80 Air Squats

* 200m Partner run with 10lb plate, pass off at the 100m Mark
Coach Tip* Have fun on this light/body weight day.

Metcon (AMRAP – Rounds)

5 Rounds

1 minute plank : 30 second rest

Warm-up (No Measure)

Cool Down

Barbell Mash