Ionic Fitness – CrossFit
Warm-up (No Measure)
Warm Up
300m Row
10 Barbell Goodmornings
10 Push ups
750m Row (Time)
This should be an all our Sprint from start to finish. Males aim for under 3 minutes Females aim for under 4 minutes
Metcon (AMRAP – Rounds)
Every 5min x 5
14 Hang Power Clean
21 Deadlifts
14 Calories
Tailor your barbell so it is the same weight for both movements. moderate weight for cleans but light deadlifts. Aim to finish in 4 minutes or less each round
Warm-up (No Measure)
Cool Down
Foam roll or barbell mash