Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up

100m row or 50 cal bike

Front Squat (5 x 2 @ 90%)

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

60 Dubs

20 Wallballs
Coach Tip* This will be a lunge burner, move so you can finish the last 2 minutes faster than your first two minutes.

Warm-up (No Measure)

Cool Down

Coach led stretches