1.8.20

Jan 3, 2020 | W.O.D.

Ionic Fitness – CrossFit

Happy Birthday Max Mcdonald!

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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