Ionic Fitness – CrossFit
Happy Birthday Coach Sarah!
Warm-up (No Measure)
Warm up
2x
300m Jog
15 Air Squats
Back Squat (Every 2min x 10 Build to heavy 3 Reps)
Metcon (Time)
For Time(20min)
15-12-9
Hang Squat Clean
Burpee over bar
3 minute rest then
15-12-9
STOH
Burpee over bar
Coach Tip* With the built in rest one should treat this workout like a SPRINT. Same weight on the barbell for both movements. Base weight off of STOH.
Warm-up (No Measure)
Cool Down
Coach led stretches