Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm Up
3x
20 Dubs
10 Db squat clean and jerks
Metcon (Time)
4RFT(30min CAP)
400m Run or 500m Row
30 DB Hang clean and jerks(15R/15L)
20 Deadlifts
10 Box Jump Overs
(3min rest between rounds)
Coach Tip* With the built in rest these rounds are meant to be sprints. Move efficiently with the DB and do actuak jerks not push press. Choose a moderate weight on the deadlifts that would be challenging to finish the DLs in 2 sets. If you are feeling good do a higher box as well.
Metcon (AMRAP – Reps)
Tabata
Hollow Hold+Flutter Kicks
Score is the round with least amount of reps
Warm-up (No Measure)
Cool Down
Foam roll or barbell mash your sore muscles