Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
2x
200m Jog
10 Db Hang Clean and jerks
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
One should only do Rx weight if they can complete 1 round unbroken at that weight.
Metcon (AMRAP – Rounds and Reps)
5min ABRAP
30 Bicycles
30 KB Tea Pots
30 Sit ups
Warm-up (No Measure)
Cool Down
Coach led stretches