Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


200m Row

5/5 DB Bent over Row

5/5 DB Row

Front Squat (5 x 3 @ 85%)

Metcon (Time)

For Time (20min)

15 Power Snatch Buy in

2 Rounds

15 Bar Facing Burpees

15 Pull ups

15 Power Snatch Cash out
Coach Tip* Make barbell Challenging but should still complete reps in no more than 3 sets. A Steady grind to the BFB will prove to be successful. Modification on pull ups should have you complete them in no more than 5 sets. Make them challenging, i am giving you extra time to get better at them. Use it and have some fun.

Warm-up (No Measure)

Cool Down

Coach led stretch