7.23.19

Ionic Fitness – CrossFit

Happy Birthday Sammy Leppo!

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Warm-up (No Measure)

Warm up

800m Jog

Back Squat (5 x 1 @ 90%)

Build

Metcon (Time)

3 Rounds For Time(15min CAP)

40 Squats

20 Hand Release Push ups

10 Power Snatch
Grind

Warm-up (No Measure)

Cool Down

Foam roll or barbell mash quads and hammies