Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


200m Run

10 Medball Cleans

10 Medball Thrusters

2min ME T2B (AMRAP – Reps)

Coach Tip* Complete as many reps as you can in two minutes. Break as needed but dont rest for too long, get back up and build a stronger midline

Metcon (Weight)

Every 5min For 5x

10 Hang Cleans

8 Front Squats

6 Thrusters


200m Run
Coach Tip* Complete all rounds unbroken. Choose your weight based off of completing all five rounds unbroken. You should have about 2 minutes of rest after each round is complete before the next one will start.

Warm-up (No Measure)

Cool Down

Take a barbell, lacrosse ball or foam roller and mash sore muscles.