Ionic Fitness – CrossFit

Happy Birthday Coach Sarah!

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Warm-up (No Measure)

Warm up


300m Jog

15 Air Squats

Back Squat (Every 2min x 10 Build to heavy 3 Reps)

Metcon (Time)

For Time(20min)


Hang Squat Clean

Burpee over bar

3 minute rest then



Burpee over bar
Coach Tip* With the built in rest one should treat this workout like a SPRINT. Same weight on the barbell for both movements. Base weight off of STOH.

Warm-up (No Measure)

Cool Down

Coach led stretches