Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

Tabata Burpees

Back Squat (Every 3min x 5, 8 Back Squats )

Take 10 minutes and Build to a weight that you can support 5 sets of 8 reps. Challenge yourself

Metcon (AMRAP – Rounds)

Every 3min x 4

12 Pull ups

8 Power Cleans
Make pull up modification as hard as possible so you have to break it up in 2 or 3 sets. Power cleans could be done unbroken for a couple rounds but should be challenging enough so you have to break them up after a couple rounds.

Warm-up (No Measure)

Cool Down

Coach led stretches