5.15.19

May 10, 2019 | W.O.D.

Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

800m Jog

25 Push ups

Bench Press (1 Rep Max)

Build to todays Heavy Single

Metcon (AMRAP – Reps)

8min 40/20 Interval row for Max Calories
Rest 4 minutes then

Metcon (AMRAP – Rounds)

8min EMOM

50 Dubs or 100 singles
Score is total rounds completed in under 1 minute. Max 8 points

Warm-up (No Measure)

Cool Down

Coach led stretches