Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

300m Jog

20 DB Snatch

Power Snatch (10min EMOM 1 Highpull + 2 Power Snatch)

Build across the 10 sets to a heavy complex

Metcon (Time)

4 Rounds For Time(18min CAP)

5 Strict Pull ups or banded Pull ups

10 Back Squats

15 Burpee over bar
Challenge yourself to do strict pullups or with a small band. Back squats should be unbroken every round and please no dumping off your back. Barbell will come from the ground every set. Burpees lateral or bar facing i recommend lateral

Warm-up (No Measure)

Cool Down

Coach led stretches