Ionic Fitness – CrossFit
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