7.30.19

Ionic Fitness – CrossFit

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Warm-up (No Measure)

Warm Up

3x

30 dubs or 60 Singles

15 Push ups

Bench Press (12 Rep Max)

Build to a heavy 12 reps

Metcon (Time)

4RFT(14min)

15 T2B

20 Front Rack Lunge

200m Run
Sprint

Warm-up (No Measure)

Cool Down

Foam Roll or barbell mash