Ionic Fitness – CrossFit
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