Ionic CrossFit – CrossFit
Happy Birthday Nance Finch!
Warm-up (No Measure)
Warm Up
20 Cal Bike or row
20 DB Highpulls per arm
Metcon (Time)
For Time(12min CAP)
20-15-10-5
Muscle Snatch
40-30-20-10
Sit ups
Coach Tip* I recommend a very light barbell, with a 12 minute time cap you should be hustling
9.1.16 (Time)
For Time
20 Burpee Buy in
1-10
Deadlifts 135/95
Power Cleans 135/95
15min CAP
Coach Tip* For those of you who have been here since 2016 lets see how we stack up. For those of you that haven’t lets have some fun with this barbell intensive metcon. Aim to finish in under 10 minutes
Warm-up (No Measure)
Cool Down
Mash yo self