Ionic CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm Up


250m Row

10 Barbell good mornings

10 Medball cleans

Deadlift (7 x 3)

Build to a 3 Rep Max. If you dont desire to find a 3 rep max then move a descently heavey weight for 7×3

Metcon (Time)

2RFT Partner metcon(25min CAP)

500m Run together

30 Hang power cleans

500m Run together

30 Shoulder to over head
Coach Tip* Split reps however you would like between the 2 of you. Run together.

Warm-up (No Measure)

Cool Down

Coach led stretches