Ionic CrossFit – CrossFit
Happy Birthday G!
Warm-up (No Measure)
Warm Up
500m Jog
Pull up skill
5×10 kips
4×7 pull-ups
5×5 chest to bar
6×3 RMU/BMU
Coach Tip* Perform all sets and reps to your skill level. If time remaining challenge yourself to do more
100 Sit-ups For Time (Time)
5min CAP
Metcon (AMRAP – Rounds and Reps)
12min AMRAP
5 DB Thrusters
7 Hang Power Snatch
78 Dubs
Coach Tip* Light weight on the Thrusters and Snatches. Goal is to finish 4 or more rounds
Warm-up (No Measure)
Cool Down
Coach led stretches