Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

3x

200m row

15 push ups

15 sit ups

Metcon (AMRAP – Reps)

30min Alternating EMOM

Minute 1 – 15/10 Cal row/bike

Minute 2 – 15/10 Push ups

Minute 3 – 10 Toes 2 bar

Minute 4 – 10 Power Clean

Minute 5 – Max Effort Burpees

* Score is total burpees completed
Coach Tip – Minute 1-4 is meant to use up energy and taake breathe away, dont let it by focusing on your breathing and moving a barbell that is light and easy for you to complete 10 PC unbroken.

Warm-up (No Measure)

Cool Down

Mash yo self