Ionic CrossFit – CrossFit

Happy Birthday Kevin Brown

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Warm-up (No Measure)

Warm Up


200m Jog or 300m Row

10 Puh ups

Bench Press (5 x 4 @ 80-85% Superset 5 3 sec negative Push ups)

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

8 Hang Power Clean

8 Front Squats

32 Dubs
Coach Tip* Yesterday was about capacity today is about Max output in short amount of time. Make Barbell Moderately light and move through a couple rounds unbroken. Aim to finish 4+ Rounds

Warm-up (No Measure)

Cool Down

Coach Led Stretches