Ionic Fitness – CrossFit
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