Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

500m Jog


10 Medball clean

10 wallballs

Metcon (Weight)

5 Complex

3 Clusters + 2 Thrusters + 1 Jerk
Coach Tip* Build to a weight and use the sme weight for all 5 complexes.

Metcon (AMRAP – Reps)

In 3 minutes complete

25/18 Cal Row

Max Effort Burpees over rower

– Rest 2 minuts –

In 3 minutes

25 Thrusters

Max Effort Bar Facing Burpees over bar

– Rest 2 minutes –

In 3 minutes

25 Pullups

Max effort Lateral Burpees over bar
Coach Tip* Score is total number of burpees completed. Thrusters should be light weight and completed in no more than 2 sets. With built in rest we should be flying for all 3 minutes of work each round

Warm-up (No Measure)

Cool Down

Coach Led Stretches