Ionic Fitness – CrossFit
Happy Birthday Max Mcdonald!
Warm-up (No Measure)
Warm Up
30 Calories
15 Air Squats
Back Squat (Every 2min x 5, 2 Back Squats 85+%)
Metcon (Time)
For Time(15min CAP)
30 KBS
30 Deadlifts
20 KBS
20 Deadlifts
10 KBS
10 Deadlifts
In this Sprint metcon choose a moderate weight on your barbell and KB. You should be able to do sets of 10 on both movements
Warm-up (No Measure)
Cool Down
Coach led stretches