Ionic CrossFit – CrossFit

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Warm-up (No Measure)

Warm Up


20 Dubs

10 Db squat clean and jerks

Metcon (Time)

4RFT(30min CAP)

400m Run or 500m Row

30 DB Hang clean and jerks(15R/15L)

20 Deadlifts

10 Box Jump Overs

(3min rest between rounds)
Coach Tip* With the built in rest these rounds are meant to be sprints. Move efficiently with the DB and do actuak jerks not push press. Choose a moderate weight on the deadlifts that would be challenging to finish the DLs in 2 sets. If you are feeling good do a higher box as well.

Metcon (AMRAP – Reps)


Hollow Hold+Flutter Kicks
Score is the round with least amount of reps

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash your sore muscles