Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm UP


300m Row

10 Goblet Squats

10 KB Single Leg RDL

Back Squat (5x 3 @ 85%)

Metcon (AMRAP – Reps)

9min Ascending AMRAP

3 Power Cleans

3 Burpee over bar….
Coach Tip* You should be able to do 10 unbroken PC with the weight you choose for your barbell. Steady pace on the burpees and aim to finish the round of 15. Score is total reps completed

Warm-up (No Measure)

Cool Down

Coach led stretch