Ionic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up


15 Dubs

5/5 single arm RKBS

10 Goblet Squats

Metcon (Time)

5RFT(15min CAP)

3 Squat Cleans

15 KBS

45 Dubs
Coach Tip* Barbell Should be moderatley heavy. Singles are good. If you dont want to go heavy do 9 reps of the Squat cleans.

Metcon (Distance)

Row Intervals for 15 min

:40 seconds on :20 seconds off
Coach Tip* strive for 70-80% pace for all 15 intervals. Score is total Meters rowed.

Warm-up (No Measure)

Cool Down