Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

25 Calories

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
40min CAP Do not do “RX” weight if you cannot do 5 reps unbroken every time you grab the barbell across all rounds. Tailor the weight so you can move the barbell effciently, as goes for strict pull ups. One should be able to do all 7 reps in at most 3 sets

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash sore muscles