Ionic CrossFit – CrossFit

Happy Birthday Nance Finch!

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Warm-up (No Measure)

Warm Up

20 Cal Bike or row

20 DB Highpulls per arm

Metcon (Time)

For Time(12min CAP)


Muscle Snatch


Sit ups
Coach Tip* I recommend a very light barbell, with a 12 minute time cap you should be hustling

9.1.16 (Time)

For Time

20 Burpee Buy in


Deadlifts 135/95

Power Cleans 135/95
15min CAP

Coach Tip* For those of you who have been here since 2016 lets see how we stack up. For those of you that haven’t lets have some fun with this barbell intensive metcon. Aim to finish in under 10 minutes

Warm-up (No Measure)

Cool Down

Mash yo self