Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm UP
3x
300m Row
10 Goblet Squats
10 KB Single Leg RDL
Back Squat (5x 3 @ 85%)
Metcon (AMRAP – Reps)
9min Ascending AMRAP
3 Power Cleans
3 Burpee over bar
6.6.9.9….
Coach Tip* You should be able to do 10 unbroken PC with the weight you choose for your barbell. Steady pace on the burpees and aim to finish the round of 15. Score is total reps completed
Warm-up (No Measure)
Cool Down
Coach led stretch